Sunday November 1st
General Warm-up:
2 Sets of 10 Jumping Squats, 5 HRPU(3 sec negative)
Mobility:
Figure 4 on Roller – 1 minute each side, Lax Ball Back& Shoulders.
Warm-up 2:
AMWUP 5 – 10 Banded Rows, 10 PVC SDHP, 10 Step Back Lunges
Part 1:
Bent Over Double DB Rows 10,10,10,10,10 Building,
Rest 2 minutes btw.
Review/Warm-Up 3:
1 minute of each drill from WOD, Coach led strokes.
Part 2:
“Time Crunch”
Row for 10 minutes (1 min @18, 1 min @20, 1 min @22, 1 min Arms & Body Away pause, 1 min @24, 1 min Arms Away Pause, 1 min @26, 1 min Arms Away Pause, Arms & Body Away Pause, 2 min @28)
Scale:
If higher stroke rates are too difficult, keep at the last one able to do well.
Cooldown:
1-2 min easy row.
Notes:
Focus for Rows is back activation and not using hips to early, for the WOD follow along with the coach during the drills and implement the drill during your rowing.
