Team W.O.D. and Endurance Thursday 3/8/18


Team W.O.D. and Endurance Thursday 3/8/18

Results are in! CFR helped raise 31,000 days of education for kids in Haiti, for the month of February!  Month after month we continue to make a difference, making a donation per check-in to CFR!  Remember this month we are now checking in for #vitamins4kids to improve health of children in need around the world!

#GiveBack #ServeOthers #TakeAction #Lead

Team Conditioning and Endurance WOD – 45 min cap

*Notes about the workout – our CFR endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.  Today however we will be combining the daily workout based on this week’s programming, planning for tomorrow’s open workout and also limited rowers available.  Have fun and get better!

Rowing Sprint Medley

In teams of 3, using the same rotation the entire time, you must row these distances one at a time then tag the next athlete for the next distance, until all is completed…

*Make sure to strategize your athlete order and row hard each time it’s your turn to maximize your potential!

*During each rest time, after you’ve completed one of your distances, you must accumulate a 1 minute  plank (on elbows) before you can reenter back into the rotation, or else the rotation will stop and wait for you until completed – IF YOU NEED TO SCALE on the plank, go to your knees and then also up on your hands. If need to scale further, reduce the total plank time or leave it out completely during the workout.

For total time…

Athlete 1: 500m Row

Athlete 2: 250m Row

Athlete 3: 500m Row

1: 750m Row

2: 250m Row

3: 500m Row

1: 500m Row

2: 1000m Row

3: 250m Row

1: 250m Row

2: 750m Row

3: 500m Row

*If odd number of athletes and a team of two is formed as a last resort… you will still pick which distances you will row, perform the 1 minute plank mentioned during rest periods, but will both rest 2 minutes after both you and your teammate have gone each round, imitating the workout with a team of 3

*If rowers are all taken due to larger class, triple the distance in meters and use the bike as a similar conversion (if it were warmer we would run instead 😉

*If your team is unable to complete all of the rowing before the time cap, add one sec to the time per 10 meters not completed!

Post teams and total time!

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