WOD NOTES
Today’s effort is a team format.
Athletes alternate work and rest.
Athlete one rows from 0:00 – 1:00 while athlete two is resting.
Athlete two rows from 1:01 – 2:00 while athlete one is resting.
Repeat efforts for 6 sets each
Then complete the same task on the ski erg.
Teams accumulate max meters in 24 minutes.
Fitness and Performance
Dynamic prep
Band hip flexor x 30 sec
Indian club circles x 12
Band lat release x 60 sec
5 minutes
Engine prep of your choice, build up a little sweat
Teams of 2, alternating efforts
12 minute clock
60 Seconds Ski erg
60 Seconds Rest
Rest 3 minutes between machines
12 minute clock
60 Seconds Row
60 Seconds Rest
Sport
Dynamic prep
Band pull aparts x 12
Mace 10&2’s x 6 each
Band perfect stretch x 30 sec
4 sets
3 position Snatch
(floor, below knee, above knee)
Increase load over last weeks effort
HBBS
5 x 5 @75%
4 sets
Push press + Jerk, 2+1
Reverse Tabata
Assault Bike
8 sets
10 seconds work : 20 seconds rest
