WOD NOTES:
Today we test all the rowing practice from the last 8 weeks.
With larger classes we will run in heats.
After the warmup maintain some active recovery until your heat is announced.
Fitness and Performance
10 minutes
Banded hip distraction and hamstring work
10 minute row prep
Start @20 SPM and every 2 minutes increase stroke rate (+2)
10 minutes
Discuss your individual race pace and goal for the 2K
For time:
2000 m row
Sport
Snatch (off blocks) (above knee)
Work up to heavy double – no misses
Then repeat for 3 sets of singles of the same load
Clean (off blocks) (above knee)
Work up to heavy double – no misses
Then repeat for 3 sets of singles of the same load
BTN Pushpress
5 x 3
Work up to heavy triple
HBBS
4 x 5
Work off feel and position today
Go heavy, but only if position allows for it
