Workout of the Day

Rowing Time trials

-500m

-400m

-300m

-200m

-100m

Rest 2 min between sets

WOD 2

Row 2000m at conversational pace but perfect technique”

4 rounds

– 20 assisted pull ups. Use a band, no matter what your level use a band where you can aim for your failure point to be about 20 reps

-15 incline ring push ups with Ring turnout (RTO) once your elbows are straight. Raise the rings so you can get to 15 reps. It is OK if you have to  break up the set. Turn palms forward as much as you can at the top of each rep. focus on range of motion of the shoulder blades and keeping elbows in.  https://youtu.be/ho5zq8PbHno?t=331

-10 reverse hyper   https://www.youtube.com/watch?v=4cAV3fIIJgc https://youtu.be/ZeRsNzFcQLQ?t=219   https://youtu.be/3d9_W–eUcI?t=27   https://www.youtube.com/watch?v=Xs1szPEIT-A

Back Squat 5 x 5 @ 75%

If you do not know your 1RM then substitute

5-4-3-2-1-1-1-1  reps, increase weight every round, in attempt to get 1RM

WOD 2 is For Time

-25/20 Calorie bike

-200 ft D-ball carry (no more than 100/70)

-15 D-ball cleans

WOD 1 = 10 min  AMRAP

– 10 pull-ups

– 20 wall ball shots

– 60 double-unders

WOD 2=. 10:00 EMOM

-6 alternating pistols + 15 s. Handstand hold or 15ft handstand walk

5 rounds for reps

1:00 bike (calories)

1:00 Plank

1:00 row (calories)

1:00 rest

For plank, focus on hollow body position with shoulders protracted and depressed ( i.e., scapulae spread apart and shoulders away from ears). Advanced athletes can move toward planchet (hands at hip level). Scale down by going to elbow plank or side plank and switching sides as needed.