WOD…Nov 13th…Row fast!

By November 12, 2014 wod No Comments

CrossFit Kids

Skill – 500 meter warm -up on the rowers.  Then spend 5 – 10 minutes getting to and maintaining the two target paces.

WOD

On the Rower: (max 3 min) – if you can hit 3 minutes  with no problem aim for a lower split and record (Ted)

Pull a sub-1:45/50/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/45/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:45/50/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/45/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:45/50/500-m pace for as long as possible

Score = time maintained at each pace

*10 second buffer to get to the split – this time is subtracted from your score each round

*Row for the entire 3 minutes regardless of your results – Accumulative total for length of time you can maintain split.

*If  you have an athlete that can not get to the split number at all, have them row as hard and as fast as they can for 30 seconds to determine their target number.  For example: if they can pull a 2:00 then they will work with 2:00 and 2:05 for the pieces.

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