MOBILITY: Sumo Wall Stretch
SKILL/STRENGTH: 10 min to work on double unders- flight simulator style. do 1, then 5, then 10, the double unders must be consecutive, no singles in the middle.
WOD:
Buy in: 500 m Row for time
Rest 2 min then
"Rowling"
10 rounds of
100 m row (in 30 sec or less- no matter what, you must stop at 30 sec). You must stop rowing as you approach 100 m and put handle down and see what distance the rower stops at. Your work after the row depends on how far over or under 100 m you are.
Even amount over- you are doing 10 wall balls + number over or under
Odd amount over- you are doing 10 burpees + number over or under
If you are exactly 100m, everyone else must run 100m
If you are more than 10 m over or under, you must run 100 m.
Example: I got 102 m, so I am doing 10+2= 12 wall balls
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