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workout of the day
[WOD]

monday

5/8/2022

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Metcon

For time:
400/500-m row
25 shoulder presses (75/115 lb)
400/500-m row
15 shoulder presses
400/500-m row
10 shoulder presses
400/500-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.

Intended Stimulus:
  • Finish in 16:00-20:00.
  • Complete the set of 25 shoulder presses in 3 sets or less.
  • Unless you are using the Rx'd load, if you finish the set of 25 and/or 15 unbroken, the weight is too light.
  • Each 400/500-m row should be completed in 2:10 or less.

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    Coach Erin

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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News