WOD NOTES
A little race the clock session today.
The first 3 minutes will be uninterrupted, make sure to strategize accordingly.
If you have strong DU skills this will be a 15 minute challenge. If you trip or fall off your rowing pace this can drag on for a while….good luck.
Fitness
2-3 minutes
Practicing DU skills and drills
Then…calf and hip mobility as needed
Rowing warm up
60 seconds legs only
60 seconds legs and hips
60 seconds full stroke @22 SPM
60 seconds full stroke @26 SPM
60 seconds @today’s race pace
3000 m row
Every 3 minutes
Get off the rower and perform 50 SU.
Performance
2-3 minutes
Practicing DU skills and drills
Then…calf and hip mobility as needed
Rowing warm up
2 minutes in lunge stance @22 SPM
2 minutes in standard stance @26 SPM
1 minute at today’s race pace
3000 m ski
Every 3 minutes
Perform 50 DU
