11.6.14 "Team 5K Row"

November 05, 2014

LAST WEEK OF THE 2014 LURONG CHALLENGE.
You will have the rest of the week to make up any of the benchmark workouts. We will be taking final measurements before classes on Friday or over the weekend. Everything must be completed by Monday, November 9th.

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TODAY’S WOD

SKILLS
5-10 Minutes of Row Technique

METCON

“Team 5K Row”
4 person teams
Each teammate will complete:
250m row
+ 20 Burpees
Until you reach 5000m
-next teammate CAN start the rower immediately but can not start the Burpees until 1st teammate is finished. Last person must also complete the Burpees!!!

Teams less than 4 should complete 5 rounds each person.

–If you can make it through the whole video there is a lot of good stuff, but he is such a snor-hound!–

 

 

 

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday, Saturday)
Long Interval Interval
3 rounds
Row 3 x 1500 meters
Run 3 x 1200 Meters
Airdyne 6 minutes for Calories
Rest 3 Minute Between Rounds

CORE
3 Rounds
25 V-Ups
50 Bicycle Crunches
1 Minute Plank
Rest as needed

 

 

 

COMPETITORS

ACTIVE RECOVERY/MOBILITY/REST DAY

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About the Author
  1. neon joe Reply

    Neon,josh,jilliana and Kate 25:36

  2. neon joe Reply

    Neon,josh,jilliana and Kate 25:36

  3. Willhuntforfood Reply

    Team rac
    Andy, joe, Tim, bob
    22:09 rx

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