Warm-up
2 Rounds
:40 work/:20 rest
1. Row or Ski Erg
2. Burpees
3. Jumping Squat
*If you row in round 1, ski in round 2
Skill
Air Runner
DB Burpee Complex
WOD
3 Rounds
1:00 work/:30 Rest & Rotate
1. Row
2. DB Burpee Ground to Overhead (50,35)
3. Bike
4. Pull-up
5. Ski erg
6. Wallball
7. Air runner- Sub 200m run or Double Unders
Rest 2 Minutes
*Coaches Note* On the Db Burpee GTOH be sure to get your center of mass over the db’s and drive with your legs.
ADV – C2B
Extra Work
EMOM15
1. 3 Snatch Pulls @105%
2. Max Effort Ring Muscle-ups
3. Rest
Row Clinic *8:30 – 9:30 in Southie Orange
Warm-Up
4 minute steady-state row
Then
Alternating Tabata
Wall sit/Plank hold
Then
4 minute steady-state row
Skill
Power 10s
WOD
Buy in: 1k
then
EMOM 10
100m sprint
then
Cash out: 1k
Extra Rowing Work (To be completed anytime this week)
10 minute steady-state row
3-4 minute rest
10 minute steady-state row
Start each piece at a comfortable pace and a low stroke rate (22, 24). Slowly increase pressure each minute so that your last 2-3 minutes are at a 90% effort.