200m row/run/ride/erg

Up and back

·     Lunges

·     Spidermans

·     inchworms

Air squats and squat rocks

Push up & mountain climber complexes

Shoulder activations (bands)

Boot strappers & calf pumps

Scorpions

 

 

Strength Development:

Weighted Good Mornings/Pendlay Rows

 

10 Minute EMOM

 

·  1st Min: Weighted GM’s

·  2nd Min: Pendlay Rows

 

 

Stimulus:

·    Engaged core & lats

·    Good back positioning

 

WOD

 

For Time:

 

18 Minute CAP

 

10-9-8-7-6-5-4-3-2-1

 

·   Deadlifts (RX 60/40 Kg)

·   Sit-ups OR GHD’s

 

1-2-3-4-5-6-7-8-9-10

 

·   Power Cleans

·   Push-ups

 

Stimulus:

·   Pace for consistent sets

·   Engaged lats

·   Good back positioning

·   Hit all the pulls

 

 

Recovery Workout

For Time:

 

18 Minute CAP

 

10-9-8-7-6-5-4-3-2-1

 

·   Deadlifts (RX 40/25 Kg)

·   Sit-ups OR GHD’s

 

1-2-3-4-5-6-7-8-9-10

 

·   Power Cleans

·   Push-ups

 

Stimulus:

·   Pace for consistent sets

·   Engaged lats

·   Good back positioning

·   Hit all the pulls