WOD Sat Nov 7

Fartlek Intervals

3 Sets:

20/14 Calorie Echo Bike / 27/21 Calorie Erg/Row at Moderate Pace
15/11 Calorie Echo Bike / 21/15 Calorie Erg/Row at Fast Pace
11/8 Calorie Echo Bike / 15/12 Calorie Erg/Row at Sprint Pace

No breaks, go from one interval into the next

Work

“Adderall”

10 Minute Window:
4800m Echo / 4000m Erg / 2000m Row (approximately 8 minutes)
AMRAP Clean and Jerks @ 135/95 in time remaining

Rest 3 Minutes

7 Minute Window (starting at 13:00 on the clock):
2400m Echo / 2000m Erg / 1000m Row (approximately 4 minutes)
AMRAP Power Snatches @ 115/80 in time remaining

Rest 3 Minutes

4 Minute Window (Starting at 23:00 on the clock)
1200m Echo / 1000m Erg / 500m Row (approximately 2 minutes)
AMRAP Thrusters @ 95/65 in time remaining

Compare to Oct 5, 2019