191202 - Cardio Challenge! LET'S DO THIS!

QOTD - Best fictional character?

WARM UP - Guess those Meters Game
6 Rounds total
Partner #1 on rower
Partner #2 with whiteboard
(Coach calls ROW and STOP)
Partner #2 guesses how many meters Partner #1 Rowed
IF you’re more than 20m off, you must do 3 squats and 3 push ups
- SWITCH -

COACH PREP - Review WOD and Movements
Set up Pull-Ups spots and separate into two groups for the rowers if needed!
Do a practice round of:
100m row
2 Pull Ups
4 Push Ups
6 Squats

WOD -
A (Competition)
For total “rest time”
E5M20M
Row 250m/200m
10 Pull Ups
15 Push Ups
20 Squats
(With a 20/14 Weight Vest)

B (Performance)
For total “rest time”
E5M20M
Row 250m/200m
10 Pull Ups
20 Push Ups
30 Squats

C (Health & Fitness)
For total “rest time”
E5M20M
Row 200m/150m
10 Banded Pull Ups
20 Knee Push Ups
30 Squats

GOAL OF THE WOD - 4 Minutes! So, the total time of rest added together from the ended of each of the 4 rounds should be 4 mintues or 1 minute per round! It will be tough to get through the push ups so really push on the row and pull ups to bank that time!

BUY OUT -
Accumulate 60 DB Russian Twists and 60 DB Dead Bugs