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General Fitness 10.18.14


General Fitness 10.18.14

Prep Work
Team Stretch

Team WOD


The team will perform a 5-1 row.

Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to

be performed at MAX intensity. While one partner is rowing, the other will be “resting.”

The “rest” is completed with two kettlebells in the rack* position (53/35). The “resting” partner will rack the bells at the beginning of

their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty

for every offense.

There is the option to do this on the Airdyne
Calorie will replace meters, 60/60, 50/50, 40/40, 30/30, 20/20

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Cool Down
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1 Response

  1. Christy K

    Teressa and I worked together on this one.
    Started on the airdyne… Can I just say, 60cal is way harder than 500m on the rower!
    Switched to the rower after the first round.
    Racked 26# KBs
    Total time 18:58

    We forgot to keep track of each sprint, it was a fun one, but definitely a challenge!

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