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Tuesday 05212024

Warmup


STRENGTH


For load:

Emom 10

2 split jerk:

Build up to 70- 80 %

WOD

RX

4 sets for time:

600/750-m row

Rest 3:00 between rounds.

Score is slowest row.

SCORE: 

TOTAL TIME


Level 2

4sets for time:

500/600-m row

Rest 3:00 between rounds.

Score is slowest row.

SCORE: 

TOTAL TIME


Level 3

4 sets for time:

300/450-m row

Rest 3:00 between rounds.

Score is slowest row.


INTENDED STIMULUS

  • Rowing sprint workout.

  • Complete each row in less than 3:00.

  • Maintain a fast pace across all sets.




*Successors- 10 min cap

Accumulate:

30-50 strict handstand push-ups

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