Wednesday, 26 April, 2017
WARM UP – MOBILITY
Dynamic running warm-up
Roll-out: Calves, quads, Lats/Back
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Tech: Rowing + Doubleunders
2-3 warm-up sets of:
30-45s rowing
20-30 Doubleunders or Practice time
WOD A
SHAKE YOUR MONEY MAKER
Complete 4 rounds for time:
Row 500m
100 Double unders
500m Run
**Rest exactly 3 minutes between rounds**
—
– Stagger second heat by 3 min
– Score is final time minus 9 min (or 12 min for heat 2)
– Limit DU time to ~90s – 2min max
– attempt to hold the same or similar times each round (don’t go out at a pace you have not chance in sustaining over the 4 sets)
– newer athletes may scale distances or complete 3 rounds.
ACCESSORY
3-4 rounds: Rest as needed
4 Turkish get-ups (2R + 2L – light/moderate weight)
45-60s FLR (Forward lean/plank hold on rings)
