Birdneck – Daily WOD
Metcon (5 Rounds for time)
Five 200 meter sled drags. Start one sled drag every 6:00 minutes! (stagger at 3:00 if needed)
coach will have some boxes/cones set for you to run around.
Sled loaded at 90/70.
RX+= 105/85
PRO= 135/100
STIMULUS : GRUNT WORK.
WARNING:
* You may hold the sled any way you want, strap around the waist, over the shoulder… anything that is comfortable with you.
** SAFETY!! DO NOT RUN WITH THE SLED UP CLOSE TO YOUR HEALS AND BE CAREFULL ON THE TURN AND STOP AS THE SLED WILL KEEP GOING WHEN YOU STOP RUNNING!! DO NOT LET THE SLED HIT YOUR HEELS!!
* The faster you complete the run the more rest you will get.
* 5 scores. Time for each run.
Metcon (No Measure)
Accessory work:
9 minute row. Complete 3 rounds of the following. If you finish before the end of the minute just sit and rest before the next minute… this is not meant to be the same power output for 9 minutes; think moderate intensity/high intensity/highest intensity.
0:00-1:00 = 12/9 cal row
1:00-2:00 = 15/12 cal row
2:00-3:00 = 18/15 cal row
repeat for a total of 3 cycles.
** today is an opportunity learn the rower; pacing; length; drive; pull; strokes/min (s/m)…
XFCandVBBC 