by Justin Quandt | Nov 25, 2013 | Endurance WoD
Warm-up: :30 ON :30 OFF 4 rounds of Double Unders :30 ON :30 OFF Round 1 = pull-up, Round 2= push-up, Round 3= sit-up, Round 4= Air Squat Part 1. Rowing intervals 50, 10, 20, 30, 40 Kcal Row Rest: 4:00, 1:00, 2:00, 3:00 Note time it takes to row each of these calorie... by Justin Quandt | Nov 22, 2013 | Endurance WoD
Session 1, Week 3 3 rounds: 10 minute row for meters 5 minute rest active recovery Goal: match meters every round by Justin Quandt | Nov 18, 2013 | Endurance WoD
Session 1, Week 3 Warm-up: Tabata Cycle of LIGHT kettle bell swings to eye level (8 rounds :20 work :10 rest) Suggested weight= 35/26 Part 1. Rowing intervals 4 rounds: 2 min max effort meter row 4 min rest Damper setting per round= Male: 8, 6, 4, 8... by Justin Quandt | Nov 15, 2013 | Endurance WoD
Session 1, Week 2 Long Distance: Done in class together 5 K Row for Time Goal times Male: 22 minutes Female: 25 minutes This workout is for Winter Endurance Athletes only, the next time to join the program will be in Session 2- December... 
by Justin Quandt | Nov 11, 2013 | Endurance WoD
Session 1, Week 2 Warm-up: :30 ON :30 OFF, 5 rounds round 1= jump squats, round 2= push ups, round 3= broad jumps, round 4= high/low plank, round 5= jump lunge Part 1. Rowing intervals 3 rounds: 500 m row for time, 200 m paddle row Notes: 500m is all out sprint trying...
