M WOD – SATURDAY TEAM 03.12.22 – “COXLESS CREW”
WARM UP
EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Kb Sumo Deadlift High Pull
Station 4 – 10 Good Morning + 5 Goblet Squat
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:
2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace
CONDITIONING
“COXLESS CREW”
10 Rounds In Team Of Four
Row 500m
Rest 1:30 between rounds.
