ROWING EFFICIENCY
Set 1:
15 pulls LEGS Only on the rower (easy pace).
Set 2:
Row at an 18-20 strokes per minute pace.
15 pulls on the rower (18-20 strokes per minute pace).
Set 3:
Row at a 22-24 strokes per minute pace. faster stroke rate, pace should be faster.
15 pulls on the rower (22-24 strokes per minute pace).
Set 4:
Row at a 26-30+ strokes per minute pace. faster stroke rate, pace should be even faster.
15 pulls on the rower (26-30+ strokes per minute pace).
PUSH UP REVIEW
2 sets:
5 push-ups setup for wod
RX
For time:
400/500-m row
100 push-ups
400/500-m row
INTERMEDIATE
For time:
400/500-m row
70 push-ups
400/500-m row
BEGINNER
For time:
200/250-m row
50 push-ups
200/250-m row
3 sets: 8 Minutes to complete
15 bent-over rows
10 barbell roll-outs
Athletes choice on BB weight increase lbs# with good mechanics
Accumulate:
30 reach, roll, and lift
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation post terroir chain
8 sets:
20: slow row
:10 fast row
MED-BALL TOSS PARTNER
1 round:
:30 granny toss
:30 bounce pass
:30 chest pass
:30 side toss, right
:30 side toss, left
:30 roll pass
:30 overhead throw
:30 squat + throw