05.06.2014

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft x Inchworms
25ft x Spider Crawls
25ft x Lateral Lunges
Scorpion Stretch
10 x Leg Swings
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Tabata Flourish”
Complete a 1000m Row in as few ”Tabata” intervals as possible.
8 rounds of (:20 work x :10 rest) x Double Unders
Complete a 500m Row in as few ”Tabata” intervals as possible.
8 Rounds of (:20 work x :10 rest) x GHD/Abmat Sit-ups
Then…
Run 400m (Sandbag Carry)

Notes: Immediately move from Rowing to Double Unders, Double Unders to Rowing, and Rowing to GHD/Abmat sit-ups. There is no prescribed break time during the WOD outside the :10 rest intervals. Attack this painfestival without reservation, ESPECIALLY THE ROW INTERVALS. Feel free to play with the damper settings to find the optimal pace.

Post # of rounds needed to complete each rowing piece and low scores for Double Unders and GHD Sit-ups. 400m sandbag portage is timed separately.