Thursday 180215

I. Workout Of The Day

GAME DAY!

 

Rowing GOLF:

18 Rounds

1:00 Row/1:00 Rest

Scoring:

Rx:

Eagle- M: 335+ F: 295+

Birdie- M: 320+ F: 280+

Par- M: 300+ F: 265+

Bogey- M: 280+ F: 250+

Double Bogey- M: 260+ F: 235+

 

Scaled:

Eagle- M: 300+ F: 265+

Birdie- M: 280+ F: 245+

Par- M: 260+ F: 225+

Bogey- M: 240+ F: 205+

Double Bogey- M: 220+ F: 185+

 

Each round is a new “Hole”. Tally your score for each round based on what meter range you fall within.

Example: Rx male rows 318m= Birdie (aka 1 under par), then next round rows 298m= Bogey (1 over par) which would put the score at Par to this point in the game. Continue for 18 intervals. The current known record for this workout is 14 under par.

 

PERCEIVED INTENSITY - 9/10

 

II. Accessory, Recovery, Community

Couch stretch 3:00-5:00

 

III. Supplemental Work

Thursday:
A. Press 5x5 @ 70-75% rest 2-3 minutes between sets

Crossfit Enhance