Rowing Wod

MW WOD -WEDNESDAY 26.01.22 – “OH MY DARLING”

WARM UP

Set 1
10 Pulls on the rower (Easy pace)
10 Deadlift (Barbell)

Set 2:
10 Pulls on the rower (18-20 Strokes per minute pace)
10 Deadlift

Set 3:
10 Pulls on the rower (22-24 Strokes per minute pace)
10 Deadlift; Add #20/10

Set 4:
10 Pulls on the rower (26-30 Strokes per minute pace)
5 Deadlift; Add#50%BW

Set 5:
10 Pulls on the rower (35-40+ Strokes per minute pace)
5 Deadlift; Add 80% BW

SKILLS & SPECIFIC WARM UP
Double Unders

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“OH MY DARLING”

AMRAP 12
60 Double Unders
40/30 Calorie Row
20 Deadlifts #83/56

Scaled

AMRAP 12
60 Single Unders
24/16 Calorie Row
15 Deadlifts #50%BW

M WOD – MONDAY 24.01.22 – “BACK TO BACK”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows

SKILLS & SPECIFIC WARM UP
Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

3 sets
:35 row,
:25 rest

CONDITIONING
“Back To Back “

21–18–15–12–9–12–15–18–21
Calories Row
400 mt Run

MW WOD -MONDAY 17.01.22 – “HOW MANY DO YOU DO?”

WARM UP

On a 8:00 Clock:
45 sec Row
10 Knee push ups
10 Kip Swing

SKILLS & SPECIFIC WARM UP
Shoulder Press

2 Rounds of:
10 Shoulder Presses Empty Barbell rest 1 min
rest 90 sec
2 Rounds
5 Shoulder Presses Increase Weight at Workout Load

GYMNASTIC SKILLS
2 Min practice on Kip
1 Rounds of
3 Kip Swing+3 Kips
3 Kip Pull Ups
2 Min on Kip Chest To Bar or Bar Muscle Up

CONDITIONING
“HOW MANY DO YOU DO?”

10 Rounds, Each for Time:
1 minute Row for calories
rest 15 sec
30 sec Shoulder Press #43/30
rest 15 sec

MG WOD – MONDAY 10.01.22 – “AND IN THE MIDDLE? SURPRISE!!!”

MOBILITY & WARM UP
AMRAP 4:00
10 alt. Spiderman stretch
10 double knee tucks in plank
10 air squats
10 jumping jacks

HEAVY BACK SQUAT

On a 10:00 clock
Build up to a 3-rep back squat

SKILLS & SPECIFIC WARM UP

1 set
Movement // Focus
10 pulls on the rower // Legs extending as the shoulders move back
5 burpees

1 set
Movement // Focus
10 pulls on the rower // Legs extending, shoulders move back, and arms pull last.
5 burpees

1 set
Movement // Focus
10 pulls on the rower // Arms release from the body first before the legs on the return
5 burpees

1 set
Movement // Focus
10 pulls on the rower // Legs, body, arms on the pull. Arms, body, and legs on the return
5 burpees

CONDITIONING

“AND IN THE MIDDLE? SURPRISE!!!”

3 rounds for time of:
500/400-m row
21 burpees
400-m run

WGM WOD – SATURDAY TEAM WOD 08.01.22 “CIAO CIAO 2021; WELCOME 2022!”

MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
5 leg swings/side
10 shoulder taps in the plank position
5 toe touch + jump
5 handstand kick-ups or kick-up attempts
5 sit-ups

Then:

10 sets
5 burpees over partner

SKILLS & SPECIFIC WARM UP

Deadlift

CONDITIONING

“CIAO CIAO 2021; WELCOME 2022!”

31min Partner AMRAP

0:00-16:00

“CIAO CIAO 2021”

12 Deadlifts #1,2 BW

20 Syncro T2B

21 Cal. Assault Bike

16:00-31:00

“WELCOME 2022”

20 Dual DB Man Makers #2×22/15kg

22 Cal. Row

*Split reps however desired

M WOD – TUESDAY 04.01.22 – “INTERVALL CONDITIONING“

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)

SKILLS & SPECIFIC WARM UP
Rowing

Then:

3 sets
:35 row, bike, ski, or run (hard)
– Rest :25

CONDITIONING
“INTERVALL CONDITIONING“

5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run

MG WOD – THURSDAY 23.12.21 – “BUT WE DON’T HAVE BE ALL MORE GOOD? ”

PARTNER WARM UP:
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

SKILLS & SPECIFIC WARM UP

1 set
3 burpees
4 up-downs over the rower
5 burpees over the rower

EMOM 3
5 burpees over the rower
AMRAP meters on the rower

CONDITIONING
“BUT WE DON’T HAVE BE ALL MORE GOOD? ”

For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

M WOD – MONDAY 06.12.21 – “RAT RACE”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

CONDITIONING

BENCHMARK
“RAT RACE”*
3 Rounds for Time
500 meter Row
100 Double unders
Rest 1/2 Time of Each Round between rounds
Score is total time (including rest) it takes to complete all three rounds.

*Compare to 17.08.20

MW WOD -THURSDAY 02.12.21 – “THE PERFECT COUPLE”

WARM UP

EMOM 16′
Station 1 – 40 sec Row; increase every round
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift

SKILLS & SPECIFIC WARM UP
Burgener warm up – Kb Snatch

CONDITIONING
“THE PERFECT COUPLE”

5 Rounds, Each for Time:
500 mt Row
21 Kb Snatch, #24/16

WGM WOD – SATURDAY TEAM WOD 20.11.21 “SŁOWIK”

MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“SŁOWIK”

AMRAP (with a Partner) in 26 minutes

26 Sand Bag Shoulder-to-Shoulder #30/20 / Toes-to-Bars

2,500 meter Row

20 Sand Bag Bear Hug Squats #30/20 / Pull-Ups

80 Burpees Over Odd Object (shared)

Wear a Weight Vest #9/6

On a 26-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. One round consists of Partner A working on the 26 Odd Object Shoulder-to-Shoulder while Partner B works on the 26 Toes-to-Bars (switch as necessary). Then perform the 2,500 meter Row together. Then Partner A works on 20 Odd Object Squats while Partner B works on 20 Pull-Ups (switch as necessary). Finally, 80 Burpees Over Object (split between partners, one working at a time).