Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Dislocates and Passthroughs
Machine Option
Each for Time
4 x 1500 m row
Rest 2 mins between efforts.
Completed each 1500 m as:
600 m- 2 km pace +2 secs
100 m- recovery pace
600 m- 2 km pace
200 m- hard effort
Easy recovery spin on either bike erg or assault bike during your rest periods.
Goal:
Stay consistent on all 4 intervals when it comes to overall time. The bike pace should be a recovery effort to keep the legs flushed and read to attack the next rowing interval.
Run Option
3 rounds for quality of:
100 m A-Skip,
12 L/12 R Leg Swings
50m Walking Toe Touch
50m Hip Opener
For Time
5000m Run
Complete as:
800m Run
100m Walk
...
Repeat until you reach 5 km.
Try to keep all 800 m interval splits the same.
Complete on a track or assault runner.
Accessory Work
I. 6 Rounds 40s ON / 20s OFF
1st Ring Dips
2nd Bicep Curls, pick load*
3rd Close Grip Bench Press, pick load*
4th DBs Hammer Curls, pick load
Use barbell or dumbbells
II. EMOM 12
1st 1 min. Plank Hold
2nd 8 / 10 Strict Toes-to-bars
3rd 30 secs Ring L-Sit
MobWOD
1 minute Puppy Dog Pose
90 seconds Thread the Needle Arms (R)
90 seconds Thread the Needle Arms (L)
1 minute Bound Angle
2 minutes Lizard Pose (R)
2 minutes Lizard Pose (L)
1 minute Double Flat Thread the Needle (R)
1 minute Double Flat Thread the Needle (L)
2 minutes Supine Pigeon Pose (R)
2 minutes Supine Pigeon Pose (L)
2 minutes Corpse Pose (Savasana)
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