Wednesday, 25 January, 2017
WARM UP – MOBILITY
Quick running warm-up (or if it’s decent out, 800m run)
Roll out calves, glutes, upper back/lats
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Rowing & Doubleunder technique review
WOD A
PARTNER ROW & DOUBLEUNDER INTERVALS
In teams of 2, complete for total # of Doubleunders completed by both partners combined.
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P1: In 1 min, Row 10/7 Cals + AMRAP DU
P2: In 1 min, Row 10/7 Cals + AMRAP DU
P1: In 2 min, Row 20/15 Cals + AMRAP DU
P2: In 2 min, Row 20/15 Cals + AMRAP DU
P1: In 3 min, Row 30/20 Cals + AMRAP DU
P2: In 3 min, Row 30/20 Cals + AMRAP DU
P1: In 4 min, Row 40/30 Cals + AMRAP DU
P2: In 4 min, Row 40/30 Cals + AMRAP DU
Then continue this same format back down the ladder:
3/3
2/2
1/1
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– 32 min total –
Scale the row cal reps down as needed to that you are rowing for roughly half of each time segment.
ACCESSORY
3 rounds: Rest as needed
30-45s Static face up hold on the GHD (keep your hips on the pads (set up long) and maintain a hollow midline, weighted or hands overhead for added challenge)
5 x Parallette shoot throughs (push-up, shoot through, dip, back through = 1)
15-20/side Kettlebell side bends
