200m row/run/ride/erg

Up and back:

·     Lunges; Spidermans; Inchworms

Boot strappers & calf pumps

Ankle mobility:

·     knees to wall/over toes (hold 3-5s/pulse, press heel down)

·     squat holds

·     ankle rocks into circles

Shoulder activations (bands) Box steps/jumps

Hollow & arches (small/big)

 

 

Strength Development:

Back Squats

 

6 Sets at 2 Minutes

 

5 – 4 – 3 – 2 – 1 – 1

 

Stimulus:

· Technique focus

·    Strong leg drive

·    Elbows forward

 

WOD

 

7 Rounds For Time:

 

20 Minute CAP

 

·   10/8 Calories

·   10 Alt. DB Hang Clean Single Leg Backward Lunge Thruster (RX 22½/15 Kg)

·   5 Box Jumps (RX 30”/24”)

·   6 Pull-ups OR 3 Bar Muscle-ups

 

Stimulus:

·   Pace for consistent sets

·   Engaged lats

·   Explosive jumps

 

Recovery Workout

7 Rounds For Time:

 

20 Minute CAP

 

·   10/8 Calories

·   10 Alt. DB Hang Clean Single Leg Backward Lunge Thruster (RX 15/10 Kg)

·   5 Box Jumps (RX 24”/20”)

·   6 Pull-ups OR banded Pull-ups

 

Stimulus:

·   Pace for consistent sets

·   Engaged lats

·   Explosive jumps