Workout of the Day

WOD = 5 x 500m row. Each row is for time Rest at least 3 min between attempts

https://www.concept2.com/indoor-rowers/training/technique-videos

I go / You go 10 rounds each of: -10 cal airdyne -5 Deadlifts 315/225 -10 Box Jumps 24/20

Each partner completes 1 full round before the next goes

Use rowers if airdynes are full Scale deadlift weight to no more than 80% 1RM.

KEEP GOOD FORM. Singles are very appropriate if needed.

Every 2:00 for 7 sets 1 push press Test 1RM

WOD 2=15:00 partner AMRAP -400m row (200m per athlete) -35 wall balls -30 db hang clean & jerks (50/35) -25 partner med ball sit-ups

30 min AMRAP -quadrupedal series -400m walking lunge quadrupedal series as follows (6 lengths) 1st length: Crab walk with in the direction of your feet. 1) keep hips as high as possible at all times. (aim for hips above knees) 2) reach backward strongly with the arms

2nd length: Quadrupedal walk with same-side limbs moving forward simultaneously 1) OK to walk on knuckles if that is more comfortable

3rd length: Quadrupedal walk where both arms move simultaneously, then both legs move simultaneously (looks like a kangaroo quad walk) 1) Get feet as far in front of hands as possible 2) OK to walk on knuckles if that is more comfortable

4th length: Straight limbed quadrupedal walk 1) Use regular contralateral-transverse quadrupedal gait 2) Keep elbows and knees straight 3) Walk on open palms. No knuckle walking or straight wrists

5th length: Quadrupedal gait staying as low to the ground as possible 1) Extend arms straight out in front (shoulder to ear) with chest as close to ground as possible 6th length: Inchworm. 1) Keep legs and arms straight

Partner WOD 18 min AMRAP

-100m sled push -100m partner carry ( or farmer carry) -100m sled pull -200m run together