Sunday 9/22/2013 WOD
Warm up
3 sets of
20 Hollow Rocks
20 Super mans
20 Ab mat sit ups
30 secs-1 min Plank
Training (Endurance)
8×200 meter On the Ski erg
Rest 1.1 ratio
4×400 meter run
Rest 1.1 ratio
2×800 meter row
Rest 1.1 ratio
Score and log each round.
Look to get faster with each round.
The benefits of incorporating a work to rest ratio is to increase work capacity. Meaning your stamina will improve as well as maintain your strength gains. You receive rest so you can go as hard with each bout and won’t overkill yourself with mind less cardiovascular work.
2013 09 21