Daily WOD
 | Thu, Nov 16 2023 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Sat, Jun 13, 2026 at 9:00am Beach WOD |
 | Happy Birthday: Creston |
11-16-2023 METCON(Time) FOR TIME: Row 250 m – Rest 1:00 Row 500 m – Rest 2:00 Row 1,000 m – Rest 4:00 Row 500 m – Rest 2:00 Row 250 m Rx/Rx2: As written Rx3: 200, 400, 800, 400, 200 INTENDED STIMULUS - Sub 20:00. - Change of pace after yesterday's long, steady-state triplet. - Rowing intervals that build and then decline in length. - Athletes should target roughly 1k pace in the first three intervals, and then try to reduce the pace by :05 each of the remaining intervals.
|
|
|
