Tuesday November 15, 2022

Warmup

“Rowling”

10x100m

*Burpee penalty for every meter you are over or under 100m.

Ex. If you row a 103m or 97m, your burpee penalty for that round would be 3.  Burpees can be completed after each 100m attempt or all at the end of the 10 rounds (Coaches choice J )

Mobility

Wall Hinge Stretch :30

Calf Stretch :30/Side

Skill/Strength

Pendlay Row

4-5x8

Example:  https://www.youtube.com/watch?v=EzFkN5ge5_k

In the alternative, do single arm DB rows with leg supported on a bench.

WOD (22 minute time cap)

1500m row, followed by:

6 rounds:

Double Unders 15/30/45/60/75/90

Burpees 5/10/15/20/25/30

F:  reduce volume; single unders

P1:  as written

P2:  DU reps 10/20/30/40/50/60

C:  2000m row