120619

ENDURANCE WOD:
"Short Tosh"
C2 Row (TUE): 3 x (125m + 250m + 500m)

Each distance within a set should be just short of max effort.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20s, rest 20s, run 200m in 45s, rest 45s, run 400m in 1:20, rest 1:20, run 100m in 20, rest 20s, etc.

08:49.6 2625m 29spm, 01:40.8/500m
1. 0:24.2, 0:48.4, 1:42.1
2. 0:23.5, 0:50.1, 1:42.7
3. 0:23.9, 0:50.9, 1:43.9

I programmed the rest in the computer to make it easier, I did 0:25, 0:55, 1:50 rests.

120216:
09:04.5 2625m 29spm, 01:43.7/500m
1. 0:23.1, 0:48.1, 1:45.4
2. 0:23.2, 0:51.3, 1:48.4
3. 0:23.7, 0:52.6, 1:48.7

Warm-up 5 minute row: 1170m, 2:08.2/500m
Cool-down 5 minute row: 1170m, 2:08.2/500m