Phone: (813) 440-8882

Wednesday July 11th

10
Jul

Wednesday July 11th

For Classes over 16 we will split things up. Half the class will bench first, half the class will do these cardio intervals first.
Warm up 800M run
30 Push ups

Strength whether you do it first or second is bench press
10,9,8,7,6,5,4,3,2,1 Try to increase weight every two rounds.

Wod ON A BIKE OR ROWER.

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

***all of the above is 1 round, coach will call out times because the clock on your rower will stop.

Scroll for scaling options.


Related:
CrossFit WOD 180107 Tips With Rory McKernan
Rowing

Scaling
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

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