M WOD – THURSDAY 19.10.23 -“i see myself out”
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
On the minute set your max calorie
Row
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:
Calculate Drag Factor
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
“I SEE MYSELF OUT“
For Time in 20 min cap Time
1000 mt Row
750 mt Row
500 mt Row
250 mt Row
100 DOUBLE UNDES EVERY ROUNDS