12/26-12/29: Normal Hours
Saturday 12/29: Holiday Potluck/Yankee Swap @ 1:00pm
Monday 12/31: Closed
Tuesday 1/1: Closed
… Normal Hours resume Wednesday January 2nd.
I. Row 500m
(practice holding to x:xx pace/500m)
II. Coach’s Choice
Complete as many rounds/reps as possible in 15:00 of
2 x Rope Climbs
5 x Handstand Push-ups
12 x Box Jump Overs (24/20”)
Notes: Rope Climb scaling options are as follows; Knotted ropes are 1:1 (2 ascents per round), Hand over hand Pull from supine to standing position is 2:1 (4 reps per round), and Pull-ups are 3:1 (6 reps per round).
Post scores as rounds/reps to comments.
“Threshold C2 Intervals”
Select from the assigned pace thresholds and maintain that or faster for as long as possible for each work interval:
10 Rounds of
Row x hold pace to goal for as long as possible
Notes: Goal pacing threshold splits are based on what the current work on the rower would yield for a 500m time. Thus the notation shows a minute and seconds followed by /500m. Guidelines to select pacing goals would be as follows: 2:20, 2:05, 1:50, 1:40, 1:30 or faster. During each work interval an athlete would select their goal pace and work at that pace or faster for as long as possible, resting for 1:00 starting when failure to hold pace occurs. Athletes should be picking paces that elicit hard levels of exertion that are maintainable for a minimum of 12 seconds. Get some, freaks.
Score cumulative time held to pacing goal (best and worst round info is useful bonus data).
3 thoughts on “Thursday 12.27.2018”
WhAMRAP: 3+4 (Rope pull-ups)
Threshold C2 Intervals: 1:40 Rx
WhAMRAP: 6 + 7 with modifications – 4x floor pulls to standing and 20# seated dumbbell presses for hspus
Threshold C2 Intervals: Using a 1:40 pace, my shortest interval was 18 seconds and my longest, 36 seconds.
“WhAMRAP” : 3 + 2 (standing rope climbs; SBs on GHD; 24″)
“Threshold C2 Intervals”: 4 @ 1:45 + 6 @ 1:50