WED 10/18/23 WOD
Warm Up - AMRAP 5: :20 jumping jacks - 5 staggered stance good mornings/leg - 10 alternating scorpion stretches - 15 alternating jumping lunges – Rower efficiency: 15 pulls (easy pace – look at split time and strokes per minute) – Rest :30 – 15 pulls (at 15-20 strokes per minute – look at split time) Rest :30 – 15 pulls (20-25 s/m – look at split time) - Rest :30 – 15 pulls (25-30 s/m – look at split) – Rest :30 - 15 pulls on the rower (you choose the pace) –
WOD
1000/800m row L2-800/600m row L1-500/400m row
– Rest 3:00 between sets.
3 SETS FOR TIME
SKILL WORK
:20 Russian twists L3-20/14# L2-16/12# L1-14/10# - :10 rest
:20 weighted sit-ups L3-20/14# L2-16/12# L1-14/10# - :10 rest
4 sets total reps
– Use a medicine ball or DB.
Post WOD – 1:30 couch stretch/leg