So, THIS is going to be interesting! Take a look at the rowing pace. Now keep it the entire AMRAP! If you can’t maintain your row sprint pace for EVERY stroke (your 500m row PR pace!) then you HAVE to stop rowing immediately, rest until you think you can hit that pace again for the full distance, and then go for another 100m at that pace.
This is an experiment in creating a “consequence” to not meeting the desired “loading” for a cardiovascular movement. Imagine a loaded barbell in a wod- take, for example, the clean in Open WOD 18.2a. If you didn’t make the lift- you didn’t get credit for the lift! You had to decrease the weight and try again. Anther example was in Tuesday’s deadlift WOD- if you couldn’t pick up that heavy barbell- you had to wait until you were rested enough so that you could lift it for another rep.
Now think about the 400m run in the benchmark WOD “Helen”… Picture finishing the kettlebell swings and pull ups in round 1. You head out on the run- pretty gassed- so you ease off the run pace hoping to catch your breath for the next set of KB and pull ups… which means you didn’t push yourself on the run. Was there a consequence to slowing down on the run other than just taking longer to complete the work? No. But there IS a consequence to missing a pull up… you have to wait until you have rested enough to get that final rep! Today… there is a consequence to rowing too slowly because this is how you develop more high power endurance in cardio movements! Go hard and keep the row pacing below the required 500m PR pace!
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
10 push ups
15 kettlebell swings (USA, 24/18kg)
Post number of round and remaining reps to chalkboard/journals
**5 strokes to hit 500m row PR, then you MUST keep it under that pace for remainder of distance OR you must rest, reset monitor and repeat attempt.
Reset monitor every time to get on it.
Thursday 5pm Open Training Hour
First open hour on Thursday in 5 weeks- take advantage of this time to work on some strength and skills.