PUSH WEEK DAY 4

July 11, 2019

 Day 4 of Push Week and we have a great engine building WOD. One of my favorite aspects of our programming here at Vic City is our persistence to better our members to build their engines. With a usual programming week, we have a cardio based sort of WOD mid week to make us sweat, breath and go to that dark dark place either running, rowing or everyone's favorite the Assault Bike. 

 

I found this great article that is based off the Crossfit Aerobic Capacity seminar and breaks down what exactly what we are trying to do with these type of workouts.

 

https://www.crossfitalioth.com/alioth-journal/2018/7/24/aerobic-conditioning-engine-building-explained

 

Have a read before this WOD and see how you can attack this workout without blowing yourself out too early and can you maintain your breath at a steady rate all the way through the workout. 

 

Good luck today and stay focus, even in that dark place. 

 

See you in the gym!

THURSDAY PUSH WEEK DAY 4

 

Warmup

Rotating EMOM x4 rounds

Db hang clean n press x5/5

Ring Rows x8-10

Single Skips x50

Plank x30-40sec

 

WOD

 

2 Rounds For Time

Rx

1000m Row, 800m Run

 

Scaled

750m row, 600m Run

 

CP 

3 Rounds

 

 

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