10 ROUNDS FOR MAX DISTANCE:
1 Minute row
1 Minute rest
Post your total distance to the comments.
MALE GOAL: 3000m+
FEMALE GOAL: 2500m+
We’ve done this one a couple time before, and it’s always a favorite. Not only is it a good way to measure your stamina and cardio-respiratory response, but it also shows how well you can row since good technique with a medium effort will always row further and faster than bad technique and a pitbull effort.
For the damper setting, remember this: the higher the damper setting, the further you will go even though each stroke will feel ‘heavier’ than a lower damper setting.
HOW TO SET UP THE ROWER FOR THIS WOD:
1: Turn it on
2: Select “new workout”
3: Select “interval: time”
4: Set the row and rest time to 1 minute
5: Press the corresponding key for the check mark, and then off you go!
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It simulates the rocking of a rowboat, which recruits more muscle stability as well as requiring equal force from both legs on the pull to stay stable. Very awesome stuff!
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More pictures from yesterday on the picture page.
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CrossFit HQ WOD:
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions