WOD NOTES
Starting with some lat and glute activation exercises. Followed by some rowing pieces.
For the row warm up make sure to work on proper mechanics throughout each rate change.
CATCH – DRIVE – RELEASE – RECOVERY
Then plan your 1000 m piece.
The proper start is essential….Sprint start if you can? 1/2 – 1/2 – 3/4 – 3/4 – Full – Full
Then sink into your goal pace and increase speed every 250 m until the last 100 m, then go full speed to the finish line.
Good luck.
Fitness and Performance
4 sets
Landmine Row x 12 reps each
Single leg KB DL x 6 each
DB Biceps curl x 10 reps
Row warmup
5 minutes with rate changes every minute
20-22-24-26-28+
Rest 5 minutes
Then…
1000 m row for time
Sport
Dynamic prep
Mace 360’s x 10 each
Partner shoulder stretch x 30 sec
Wall clock x 6’s
Empty bar
Front rack stretch + BTN Push press + BTN jerk + OHS (jerk grip)
5 sets
Push press + Jerk + OHS (use jerk grip)
Deficit snatch grip dead lifts @115%
4 x 3 (pause just below the knee)
4 sets
Bent over supinated BB Row x 10
GHD hip extensions x 12
Hollow hold w/arm activation x 15
