Today we went mono-structural with the WOD. Meaning that it was one movement, and one movement only: row. The WOD was simple in that it was one movement, yet punishing because it was all out sprints. This workout is designed to push the cardiovascular limits, while exerting a massive burn throughout all the muscles in the body. The rower has the unique ability to build muscle and cardio/respiratory endurance at the same time. If you were not passed out on the ground by the end then you did this one wrong. 4 all out 500m row sprints with 3 minutes rest in between rounds is enough to punish any athlete. This was one of the most fun workouts to watch because everyone left it all on the rower.
Four rounds for time of:
row 500m
rest 3 minutes
The picture provides splits for everyone. Here is the total times of the four rounds.
Jay 6:21
Pohl 6:36
Melby 6:40
Brieg 6:40
Pyne 6:51
Caleb 6:69
Ryan 7:06
Charity 8:46
Mad props to everyone. A gutsy effort by all and nothing to be ashamed of after this WOD. Rest up for tomorrow. I guarantee it will not get any easier, but everyone will get fitter.
The picture provides splits for everyone. Here is the total times of the four rounds.
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