3 Rounds of:
10/8 Calorie Row
8 Burpees
:30 Rest
QUALITY TIME
Rowing Technique (see coaches note)
GET FIT
AMRAP 25 of:
Climb the Ladder
10 Calorie Row
100m Run
20 Calorie Row
200m Run
30/300m, 40/400m, etc...
(Runs should be done in 100m shuttles, 50m out and back)
(WELLNESS WOD) Same as Get Fit
COMPETITORS EXTRA
Front Squat
Every 3:00 for 15:00
5 Reps
All 5 sets should be "working"
COACHES NOTE:
Rowing technique can always be improved! Focus on the order of operations. Set up position, leg drive, slightly lean back, finish with arms. Then return back in opposite order, but slower. Try to have athletes keep the handle low, just above your body, finishing between the belly bottom and chest.
ATHLETES NOTE:
You want to stay consistent in both the Run and Row, however pick one of the two movements to put a little more emphasis on today, using the other to recover a bit and get back in complete control. Let the two movements balance each other out.
BODYBUILDING WORKOUT
Routine 2b: Legs
- Barbell Front Squat (4 x 8-12 reps)
- Weighted Lunges (4 x 8-12 reps)
- Hack Squat or Leg Extensions (4 x 8-12 reps)
- Leg Curls (7 x 8-12 reps)