WOD – Wed, Aug 16
Warm-up
SPECIFIC WARMUP
ROWING PROGRESSION
Set 1:
15 pulls on the rower (easy pace)
Set 2:
15 pulls on the rower (18-20-strokes-per-minute pace)
10 good mornings
Set 3:
15 pulls on the rower (22-24-strokes-per-minute pace)
10 air squats
Set 4:
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 reverse lunges
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
https://www.crossfit.com/workout/2010/05/09#/comments
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
https://www.crossfit.com/workout/2010/05/09#/comments
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
1,200-m run
1,600-m row
1,200-m run
INTENDED STIMULUS
- Hero workout honoring Sgt Major Jerry Dwayne Patton; see whiteboard brief for more on Sgt Patton.
- 21:00-28:00 overall time, with the row in 7:00-10:00 and the runs each in 6:00-9:00.
- Balances out the heavy lifting and sprint workout from the first 2 days of the week.
- Opportunity to rest the shoulders before a shoulder-heavy back half of the week.
Cool Down
3-4:00 Flush walk, bike, rower
into.
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation
1 round:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kickers
Sitting fast knife hand drill
Jog 100m ( use knife hand elbow drive)
Run, faster pace 100m