Workout of the Day

8/14/24

WOD: Wednesday

Strength/Skill:

5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups

*Rest 1:30-2:00 Mins between sets.
**Score is Incline Bench Press. Score Weighted Pull Up weight in notes.

Metcon:

2 Sets
4 minute Row @RPE 7
-rest 2 minutes-
3 minute Row @RPE 7.5
-rest 90 seconds-
2 minute Row @RPE 8
-rest 1 minute-
1 minute Row @RPE 8.5
-rest 30 seconds-

*start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each “rep.” For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.