Warm-up
EMOM 5
1. 200/150m Row
2. 50 Double Unders
3. 200/150m Ski
4. 20 Russian Swings
5. 100m Run
WOD
2 Rounds
In 4 minutes complete:
500m Row
50 Double Unders
Then AMRAP
Overhead Squats (95,65)
Rest 1 Minute
In 4 minutes complete:
500m Ski
50 Double Unders
Then AMRAP
Kettlebell Swings (2,1.5)
Rest 1 Minute
In 4 minutes complete:
400m Run
50 Double Unders
Then AMRAP
Thrusters (95,65)
Rest 1 Minute
Level 2- 80,50, 25 Double Unders
Level 1- 65,35, 75 Singles, 350m Row/ski
*Coaches Note: You should have a minute or so to accumulate reps after each buy-in. Scale the dubs and or distance on the ski/erg/bike in order to have that time.
Extra Work
3 Rounds
20 Chest to Bar Pull-ups
20 Wallballs (30,20)
20 Shoulder to Overhead (135,95)
Sets are meant to be Unbroken. Any time you break your set of 20 complete 5 Burpees over the bar.
Row Clinic (*8:30 – 9:30AM in Southie Orange)
Warm-Up
9 minute row
Stroke Rating: 20/22/24/26/28/26/24/22/20 (change each minute)
Bandy Accessory
2x
5 good mornings
10 side steps
5 inch worms
10 side steps
WOD
3 Rounds
400 @ 22 s/m
250 @ 24 s/m
100 @ 26 s/m
*1 minute rest between each distance
Extra Work ( To be performed anytime this week)
8 x 500m
1 minute rest between each 500
*Make sure you’re completely warmed up before getting on the rower. Pick a strong, challenging pace you can maintain for all 8 intervals. Consistency is the goal with this workout!