9. Dezember 2021
Dez
09
WOD – 20211209
Warm-up
Warm-up
2 Rounds
– 1:30 min easy Row
– 12 Hollow Rocks
– 1 min moderate Row
– 12 Supermen
– 30 sec fast Row
– 12 Hanging Knee Raises
– 1:30 min easy Row
– 12 Hollow Rocks
– 1 min moderate Row
– 12 Supermen
– 30 sec fast Row
– 12 Hanging Knee Raises
Mobility
Workout
Metcon
Rowing Progression
3 sets
– 1000m Row @5k pace -3-5 sec
3 sets
– 1000m Row @5k pace -3-5 sec
Rest 2 min after each set.
e.g. If 5k pace is 2:03/500m, aim for 1:58-2:00/500m today.
1000m Row (Time)
Max Effort 1000m Row
1000m Row (Time)
Max Effort 1000m Row
1000m Row (Time)
Max Effort 1000m Row
Metcon
EMOM 12 min – 45 sec on/ 15 sec off
1. strict Tempo Knee Raises* (3/x/3/3)
2. Side Plank l.
3. Side Plank r.
4. 3-5 Pertubated Palov Press e/s
* Optional w/ additional weight (DB or Plate on/between your feet).
– 10 dynamic Samson Stretch e/s