WOD
Thursday 12.03.2020
POSTED ON December 2, 2020
Thursday | 12.03.2020
**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 synchro burpees 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.
-into-
5 min AMRAP
5 Stepback Lunges (each side)
5 Front Squats (light bar)
5 Shoulder to Overhead (light bar)
5 Scap Pull-ups
**2. Workout Prep**
1 set
150m Row (workout Pace)
10 Thrusters (45/35)
5 Chest to Bar or Pull Ups
WOD: Shoot to Thrill
* Target time: 16-18 minutes
* Time cap: 22 minutes
For Time:
2000/1500m Row
100 Thrusters (45/35)
30 Chest to Bar or 50 Pull Ups
* The Scaling aim is for athletes to keep a moderate pace while steadily chipping away at the reps.
* Scaling option 1
1500/1200m Row
75 Thrusters (35/25)
30 Jumping Chest to bar or 50 Jumping Pull Ups
* Scaling option 2
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups
Accessory:
5 min cool down bike or walk
1 min foam roll lats (each side)
1 min foam roll t-spine
1 min foam roll quads (each side)
