Run Row your choice – Wed 3.14.18

 In W.O.D.

Strength: Floor Press or Bench Press 5-5-5-5-5

Conditioning:  Complete:
Run 200 meters or Row 250 meters
Run 400 meters or Row 500 meters
Run 800 meters or Row 1,000 meters
Run 400 meters or Row 500 meters
Run 200 meters or Row 250 meters
Rest 1 minute between efforts.

Scroll for scaling options.

Post time for each interval to comments.

• Rowing

The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Intermediate athletes can complete this workout as prescribed. Newer athletes can run or row a single distance several times and reduce the overall volume.

Beginner Option
3 rounds for time of:
Run 400 meters or Row 500 meters
Rest 1 minute

Come in and try the Compound at our Free Saturday 8AM class!  All levels of Fitness are Welcome.  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

All training at The Compound begins with our Fundamentals Program. You can work with your personal coach to:

– build your general fitness base
– gain familiarity with the CrossFit and Starting Strength movements
– work towards any specific goals you may have.

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