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PUSH WEEK DAY 4
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.
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