Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: “Tailpipe” Team WOD
Complete the following for time
Each athlete must complete 750m (Team total = 1500m) of Rowing while their partner holds two kettlebells in the a Front Rack Hold (24/16kg). Rotate every 250m.
Rx+ Options: 32/24kg Kettlebells or a Sandbag Hug-it Hold.
Post scores to comments.
“A Classic Romp”
For time vs. a 15:00 time cap
30 x Handstand Push-ups
40 x Toes-to-Bar
50 x Sumo Deadlift High Pull (75/55lbs)
60 x GHD/Abmat sit-ups
70 x Burpees
Notes: Scaling would be 10-20-30-40-50 reps respectively; substitution movements are 1:1 for today’s training.
Post scores to comments.
Impact/Focus: “Tailpipe” Team WOD
750m + 30lbs for however long I rowed
“A Classic Romp”
13 burpees (65lbs SD HP)
Notes: my toes to bar ate up my time for sure lol it’ll buff