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HB2.6 Sled Drag and C2 Row Intervals


[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Row slow and play with RPM/Power output
[accordion title=”Strength”]
-10 x Sled drags
Backwards X5
Deadlift x5


[accordion title=”S&C wod”]

-1000m Repeats
Row 1000m each for time, rest half the work time X3
Pace for 3 sets but then continue and hold that pace for as many sets as you can. Hold pacing to within 5 seconds, stop when you slow too much.

[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
Quite heavy sleds to get you to have strong hips and increase over all work capacity. Then long Row intervals to test and improve your long endurance.





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