WOD 12/15/2021
A2: Against a 5:00 Clock:
Set 1 | :30 Row Just Legs + Plank Shoulder Taps
Set 2 | :30 Row Just Arms + Scap Pull Ups
Set 3 | :30 Row + Inchworm
Set 4 | :30 Row + Lying T2B
In Teams of 2/While Partner A Rows, Partner B completes corresponding movement/Once Partner A has completed the row, partners will switch/Continue in this fashion for 5 Minutes/Score= total distance covered
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A3: Row Sprint Start Practice=
Against A 4 Minute Clock-
3 Rounds of:
Against A 4 Minute Clock-
3 Rounds of:
Sprint Start;
30 Seconds Rest between starts
Sprint Start=
1/4 slide, 1/2 slide, 3/4 pull, full pull, full pull.
1/4 slide, 1/2 slide, 3/4 pull, full pull, full pull.
Notes: We will use the sprint start for each 500/400m distance in the workout. It is for speed, not for power.
None of these pulls incorporate the “lean back” at the end of the row.
Focus on athletes keeping their chest up and driving hard with the legs. Each pull should be a different length.
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B1: 10 Minute EMOM of:
Minute 1=:45 Seconds Max Reps Strict Chin Up @20X1/
Minute 2=:45 Seconds Max False Grip Ring Row @21X2
……
C3: Metcon –
RX’d=
3 RFT of
500/400m Row (5/3)
21 Push-ups
12 Strict Toes-to-Rings
3 RFT of
500/400m Row (5/3)
21 Push-ups
12 Strict Toes-to-Rings
