WOD – Fri, Nov 18
Warm-up
Deadlift (E3MOM 5×3
1×3 70-75%
1×3 75%
1×3 80%
1×3 85%
1×3 85-90%)
1×3 70-75%
1×3 75%
1×3 80%
1×3 85%
1×3 85-90%)
SPECIFIC WARMUP
ROWING EFFICIENCY
Set 1: 15 pulls easy pace
Set 2: 15 pulls 18-20 stroke rate
Set 3: 15 pulls 122-24 stroke rate
221118 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 5:
10/15 calorie row
10 push-ups
Rest 5:00
AMRAP 5:
10/15 calorie row
10 push-ups
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 5:
7/10 calorie row
10 push-ups
Rest 5:00
AMRAP 5:
7/10 calorie row
10 push-ups
<h3>INTENDED STIMULUS</h3><ul><li>4-5 rounds each 5:00 AMRAP.</li><li>High aerobic effort.</li><li>Athletes should find a calorie count that allows them to finish in :30.</li><li>Athletes should find a rep scheme on the push-up that allows them to go unbroken.</li></ul>
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
8 sets:
20: slow row
:10 fast row
1 set
:20 wall-facing handstand hold
1 set
:20 handstand hold
1 set
:20 alternating shoulder taps in handstand against a wall
DEADLIFT LOADING WARMUP
1×5 50% 1RM
1×5 60%