WOD
Monday 12.07.2020
POSTED ON December 6, 2020
Monday | 12.07.2020
**1. Movement Prep/Activation and Increasing Heart Rate**
Partner Rowling
3 rounds rowling (each)
* Rowling consists of rowing to a target distance and trying to roll in the monitor to a target distance. Partner 1 will “rowl” to 100m. Number of meters over/under 100m is equal to penalty 3x synchro Air Squats before partner 2 goes. Max of 5 penalty burpees per “rowl”. Hitting 100m exact equals no penalty. Athletes cannot do an “extra” pull if they see the monitor will not hit the target distance.
**2. Workout Prep**
2 rounds
20 secs Assault Bike (workout pace)
10 sec Transition
20 secs Row (workout pace)
10 sec Transition
WOD: Jurassic Park
* Target time each set: 3-4 minutes
* Time cap each set: 4:30
Every 5:00 (5 sets)
25/20 Cal. Row
25/20 Cal. Assault Bike
* The Scaling aim is for athletes to maintain intensity across all 5 sets with consistent times.
* Scaling option 1
Every 5:00 (5 sets)
20/15 Cal. Row
20/15 Cal. Assault Bike
* Scaling option 2
Every 5:00 (5 sets)
90 second max calorie Row
90 second max calorie Assault Bike
* Scaling option 3
Every 5:00 (5 sets)
50/40 Cal. Row
Accessory:
10 min SHSPU Practice
OR
4-6 SHSPU on the minute (10:00). Focus on keeping hips tight and legs together.
For Time:
100 abmat situps
1 min foam roll quads (each side)
1 min foam roll lats (each side)
1 min seal pose
