ENDURANCE-
Row or Run
5 – 8 x 800 Meters @ RPE 7+
2:00 rest between
You can do a minimum of 5 runs or rows up to a maximum of 8. You pick how many you want to do and remember that your first attempt and last attempt will be very different due to the cumulative effect. Example: 1st attempt = 1:55 split on the rower, 8th attempt = 2:05 split on the rower. I’m still working at an RPE of 7+, I’m just not able to hold the same split I did when I was fresh.
WOD-
Today’s WOD was designed by Diona. Tag #VerveatHome and @dionakg
“Diona”
100 Double under buy in
into:
5 Rounds of:
9 Deadlifts
12 Burpees
15 Box jumps
Run 200 meters
into
100 Double under cash out
Programmed in the gym, the deadlift weight would be 135#-185#(95#-125#)
All rounds should be unbroken
Mods
Deadlift with DB’s, KB’s, or any weighted object
Box jumps = tuck jumps
Double unders = single unders or hip taps
