WARM UP – MOBILITY
Review Rowing / Ski erg technique and warm-up 60-90s each alternating w/ your partner on both machines. (when resting, complete some dynamic joint rotations and easy stretches)
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Group stretch, hip flexors, hamstrings, low back etc.
Warm-up and review burpee box jumps
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Partners start on either the row or ski then swap, everyone complete the BBJ’s last.
WOD A
FORD VS FERRARI
With a partner of similar ability, complete for total reps/cals (33min total)
P1: 2 min row (cals)
P2: 2 min row
P1: 90s row
P2: 90s row
P1: 1 min row
P2: 1 min row
– rest 3 min –
P1: 2 min ski (cals)
P2: 2 min ski
P1: 90s ski
P2: 90s ski
P1: 1 min ski
P2: 1 min ski
– rest 3 min –
P1: 2 min Burpee box jump (24/20)
P2: 2 min Burpee box jump
P1: 90s Burpee box jump
P2: 90s Burpee box jump
P1: 1 min Burpee box jump
P2: 1 min Burpee box jump
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Combine total Cals + BBJ reps for team score
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or Durante Core:
DURANTE CORE
5 Rounds for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
– Rest 1 min between rounds –
– can be completed for time and/or for quality, scale reps down to 6-8 as needed to maintain some unbroken sets and intensity.
