WOD – Thu, Jul 27
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Warm-up
072723 WOD (AMRAP – Reps)
RX
5 x 2:00 rounds for reps:
18/25 calorie row 15/20 cal bike
Max double-unders
– Rest 2:00 between sets
INTERMEDIATE
5 x 2:00 rounds for reps:
13/18 calorie row 10/15 cal bike
Max double-unders
– Rest 2:00 between sets
BEGINNER
5 x 2:00 rounds for reps:
7/10 calorie row 5/10 cal bike
Max single-unders
– Rest 2:00 between sets
INTENDED STIMULUS
Rows in 1:30 or faster.
Advanced athletes should aim for 1:00 on the rower.
Up to 75 double-unders for fast rowers with excellent double-unders.
1:1 work-to-rest ratio to allow athletes to sprint on the rows.-bike
FINISHER (Checkmark)
100 hollow rocks
– Every time you break perform 20 push-ups.
Cool Down
Accumulate:
1:00 foam roll calf/leg
1:00 foam roll IT band/leg
WEEKS FOCUS RECOVERY AFTER TRAINING!
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
1 set:
:45 row (25-30 s/m)
10 inchworms
1 set:
:45 row (30-35 s/m)
10 single-leg calf raises/leg
1 set:
:45 row (35+ s/m)
SPECIFIC WARMUP
:20 single-under
:20 single-single-double
:20 double-unders
:20 double-unders
MOVEMENT PRACTICE AND MINI-ROUND
EMOM 5:
:20-:30 jump rope practice
– Double-under, triple-under, or double-crossover.
Mini-round
Every 1:00 for 2 sets:
8/10 calorie row
Max-rep double-unders
– Time cap the rower at :35.