MW WOD -TUESDAY 09.01.24 – “INTENDED STIMULUS”
WARM UP
Partner A rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Penalty movements:
Air squats
Burpees
Push-ups
Jumping jacks
Sit-ups
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
1 round:
8 med-ball front squats
8 med-ball push press and throws
8 wall-ball shots
Rowing
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, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace
1 round:
Row 100 meters
6 wall-ball shots
6 med-ball cleans
CONDITIONING
“INTENDED STIMULUS”
For time:
AMRAP 5:00
Row 500 meters
Max wall-ball shots #9/6
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans #9/6