On the docket today we have a good old-fashioned engine-builder!
Think twice if you’re tempted to cherry-pick today; these types of WODs, done every so often, are invaluable in improving our fitness — testing both our physical and mental capacity!
See you there!
Warm-Up
Posterior chain activation & mobility
10 minutes of Rowing Drills
Conditioning
Athletes will choose the most appropriate option based on level of rowing experience and comfort:
5k Row for Time
Max effort 5k Row
Broken 5k Row for Time*
1 x 2000m Row – 3 min rest
1 x 1000m Row – 2 min rest
2 x 500m Row – 1 min rest after each
4 x 250m Row – 0:30 rest after each
(Scaled) 3k Row for Time*
1000m Row – 3 mins rest
2 x 500m Row – 2 mins rest after each
4 x 250m Row – 1 min rest after each
*compare to 4/30/15
Cash-Out / Cool Down
Spend 5 minutes stretching out glutes, hamstrings, and t-spine (e.g. Downward Dog, Pigeon Pose, Figure 4 Stretch..)