24 January 2016

Article: The 7s Warm-Up (Rowing Drills)

For those that participated in the Team Challenge yesterday ...

Metcon (No Measure)
Choose one, NOT for Time:
5km Run,
6-8km Row, OR
10-15 km Bike

Mobility
As Required ...
spend time on all major parts: ankles, hips, shoulders, upper back, calves ...
- as a group or on your own ...

Warm-up
... and for those ready to get their WOD on ...
Double Under Practice - 100 or 2 min practice

Mobility
Banded Lat Distraction
Calf / Achilles Stretch
Glute S&F

Metcon
in teams of 2(3) complete:
21 Back Squat (185/115#)
150 Double Unders (450 Singles)
9 Burpee Pull Ups

15 Back Squat (185/115#)
120 Double Unders (360 Singles)
7 Burpee Pull Ups

12 Back Squat (185/115#)
90 Double Unders (270 Singles)
5 Burpee Pull Ups

Any athlete may complete any # of reps of any movement