Tuesday 6/23/15



Shoulder Press (3×5 same weight )

Linear progression, add 2.5 – 5 lbs from last week. As always, ensure you get in 2-3 warm-up sets first – warm up guideline 60/70/80% of working weight


For 15 minutes:

Row 30 sec on, 30 sec off for max power output

*Set rower on watts, row for max wattage each interval. At end, take average wattage across all intervals & divide by your body weight to calculate your average power ratio.

Enter total meters rowed as score, but record average power ratio to comments

Categories: WOD

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