MW WOD -TUESDAY 01.08.23 – “STOP!!!”
WARM UP
4 Rounds:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: sit-ups
Round 4: burpees
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)
Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace)
Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes per minute pace
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Clean
1 round:
5 med-ball squats
5 med-ball presses
5 med-ball thrusters
5 wall-ball shots
then:
1 round:
Row 6 calories
5 wall-ball shots
Use workout load.
CONDITIONING
“STOP!!!”
For time:
50-40-30-20-10
Calorie row
15 wall-ball shots #9/6 Every Rounds
SKILL WORK
Accumulate
10 Turkish get-ups/arm
– Use a single DB or KB