Workout of the day
Wednesday, November 17th, 2021
Coach led warm up
Foam roll
Then,
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
10 single ring rows
10 Pulls on the rower (26-30 Strokes per minute pace)
5 Pull-to-Stand on Rope
10 Pulls on the rower (35-40+ Strokes per minute
pace)
WOD
5 Rounds For Calories
AMRAP 2:
3 Rope Climbs (mod: 1:00 practice, 3 foot hold pullup, or 3 from floor)
Max Calorie Row
– Rest 3:00 between rounds
Post total calories rowed to wodify and whiteboard
Recovery
2 Sets:
:30 Wrist Extension Stretch / Arm
:30 Bicep Lacrosse Ball Roll / Arm
Extra credit
Practice Session
*light and focus on technique and depth, Increase load if proficient
EMOM 10:
2 DB Overhead Squats / ea. Arm (mod: bench, ball, press in snatch to stand w/ PVC)
– Rest 1:00
EMOM 10:
1 DB Turkish Get-up / ea. Arm