Wednesday April 22nd

Today is Earth day and Concept 2 is trying to row the Earth’s circumference in meters. 407 million meters. All you have to do is row at least 22 minutes. Everyone with a rower should do this today, just log it in your C2 logbook.

Warm Up:
Row Drills 10 pulls each drill –  Legs only, Back and Arms only, Pause at Catch for 5 secs
2 min of row, Nasal Breathe only

Alternative Warm Up:

Running Drills 20 reps each drill – Wall Run w/pause at top, Wall Run Fast, 400m Run, Nasal Breathe only

Mobility:
Pretzel Stretch – 1 min each side
Band Tricep Stretch – 1 min ea side
Wall Over Head Squat x 10 (lets hear it for OH Squat practice)
Lat Roll – 1 min ea side

Part 1:

3 sets of :30 second s of Dips, :30 seconds of Banded Rows, :30 seconds of Deadbugs, :30 second Squat Hold,  Rest 1 minute between

Part 2:

2 RFT of 500m Row, 40 Ab Mat Sit Ups, 60 Squats, 40 Pull ups

Scale:

Row => 400m Run => 300 Speed Steps,  Pushups => Box/Bench/Qty, Pull Ups => Superman Pullups

Notes:

6-8 minutes per round. Should be able to do large sets or unbroken on all but pull-ups. Break pull ups into smaller sets with short rest if needed.

Alternative:

Part 2:

2 RFT of 500m Row, 40 Ab Mat Sit Ups, 60 Barbell Squats(45/33), 40 Pull ups

Scale:

Pushups => Box/Bench/Qty, Pull Ups => Superman Pullups

Cooldown:
Roll Glutes, Hamstrings and Lats

Express Class:

Warm-up:

2 minute Row or 400m Run

Mobility/Stretch:

1 min each side
Pretzel Stretch
Tricep Stretch
Lat Stretch

Specific Warm-up:

200 m row
10 Ab Mat Sit Ups, 10 Squats, 10 Pull ups ( Superman Pullups)

WOD:

2 RFT of 500m Row, 40 Ab Mat Sit Ups, 60 Barbell Squats(45/33), 40 Pull ups

Cooldown:

Roll glutes, hamstrings and lats