WOD 10/17/2021
A2: Warm Up: 3 Rounds-
30 Seconds Each of:
8 Count Body Builders
Double Leg Mountain Climbers
Flutter Kicks
30 Seconds Each of:
8 Count Body Builders
Double Leg Mountain Climbers
Flutter Kicks
.
B1: For Quality=
:30 Seconds Jumping Jacks
:30 Seconds Alternating Spiderman Stretch
1:00 Reverse Lunges; 30 Seconds Rest
+
:30 Seconds Mountain Climbers
:30 Seconds Alternating Standing Quad Stretch
1:00 Single-Leg Squats to Bench or Box; 30 Seconds Rest
:30 Seconds Jumping Jacks
:30 Seconds Alternating Spiderman Stretch
1:00 Reverse Lunges; 30 Seconds Rest
+
:30 Seconds Mountain Climbers
:30 Seconds Alternating Standing Quad Stretch
1:00 Single-Leg Squats to Bench or Box; 30 Seconds Rest
..
B2: Pistols – 2 Minutes Max Reps Weighted or Unweighted; Rest as needed
…
C1: For Quality=
10 Pulls on the rower (Easy pace)/
+
10 Pulls on the rower (20 Strokes per minute pace)
+
10 Pulls on the rower (24 Strokes per minute pace)
+
10 Pulls on the rower (28 Strokes per minute pace)
+
10 Pulls on the rower (32+ Strokes per minute pace)
10 Pulls on the rower (Easy pace)/
+
10 Pulls on the rower (20 Strokes per minute pace)
+
10 Pulls on the rower (24 Strokes per minute pace)
+
10 Pulls on the rower (28 Strokes per minute pace)
+
10 Pulls on the rower (32+ Strokes per minute pace)
Focus=
10 Pulls on the rower (Easy pace)= Focus on sitting up tall on the rower and take a look at two
numbers on the screen, strokes per minute and split time per
10 Pulls on the rower (Easy pace)= Focus on sitting up tall on the rower and take a look at two
numbers on the screen, strokes per minute and split time per
…
C2: 5 Rounds For Distance:
:50 Seconds Row (5/3) @80% Moderately Sustainable;
:15 Seconds Rest/
:40 Row @90% Hard But Sustainable Pace;
:20 Rest/
:30 Row 85% Somewhat Hard Pace (Not Sustainable);
:30 Rest/
:20 Row @90% Hard Pace (Not Sustainable);
:40 Rest/
:10 Row @95% Very Hard Pace (Not Sustainable);
:50 Rest
:50 Seconds Row (5/3) @80% Moderately Sustainable;
:15 Seconds Rest/
:40 Row @90% Hard But Sustainable Pace;
:20 Rest/
:30 Row 85% Somewhat Hard Pace (Not Sustainable);
:30 Rest/
:20 Row @90% Hard Pace (Not Sustainable);
:40 Rest/
:10 Row @95% Very Hard Pace (Not Sustainable);
:50 Rest
Row as close as possibly to intended intensities listed above.
..
D:2 RFQ of:
:60 Seconds Each Side Calf Stretch
:60 Seconds Each Side Pigeon Pose
:60 Seconds Each Side Calf Stretch
:60 Seconds Each Side Pigeon Pose
