WOD:
“Impressed”
AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Wreck Bag Run (50/35)
Stamina WOD (6:00pm – 7:30pm):
Establish maximum wattage on bike and rower.
Max reps of the below routines.
Rower routine
10 rounds of:
> 0 – 20 seconds work @ >= 90% of max wattage
> 20 – 60 seconds rest
5 rounds of:
> 0- 40 seconds work @ >= 70% of max wattage
> 40 – 120 seconds rest
5 minutes of work @ >= 40% of max wattage (use average wattage on rower to count round)
* 5 minute break/transition between routines
Bike routine
10 rounds of:
> 0 – 20 seconds work @ >= 80% of max wattage
> 20 – 60 seconds rest
5 rounds of:
> 0 – 40 seconds work @ >= 60% of max wattage
> 40 – 120 seconds rest
5 minutes of work @ >= 30% of max wattage (keep track of instantaneous wattage on control)
“>=” means greater than or equal to
Score is how many seconds you can maintain associated percentage of maximum wattage for the 10 round portion and 5 round portion. Note you only count the seconds in the work period you were above the associated percentage. You will also score if you achieved the 5 minute portion or not (pass or fail). A scoring example for one of the routines would be: 70, 150, pass.