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OUR BLOG

Tuesday 5/19/20

By Wodify | In WOD | on May 18, 2020

West End CrossFit – CrossFit

“Long Beach” (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees
Jump rope singles:

Single Unders (320-160-80)

Minimal/No equipment:

Burpees

Open Athletes

Gymnastics Conditioning

On the 1:30 x 7:

1 Set of Strict Handstand Push-ups

“Long Beach”

Aerobic Threshold Intervals

On the 0: 30/25 Calorie Row

On the 3: 25/20 Calorie Row

On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row

On the 10: 25/20 Calorie Row

On the 12: 20/15 Calorie Row

On the 14: 30/25 Calorie Row

On the 17: 25/20 Calorie Row

On the 19: 20/15 Calorie Row

To get the intended stimulus, each row should take roughly the below times:

30/25 Calorie Row: 2:00 or Less (1000/800+ Calories Per Hour)

25/20 Calorie Row : 1:30 or Less (1100/900+ Caloires Per Hour)

20/15 Calorie Row : 1:00 or Less (1200/1000+ Calories Per Hour)

Getting the work done within these windows gives you proper rest, which helps you maintain the desired intensities

Adjust calories as needed to complete work within the recommended time windows

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