Warm Up
100 Jump Ropes
10 PVC Overhead Squats
10 PVC Overhead Squats with Hands 2" Apart
10 PVC Overhead Squats with Hands Normal, and Feet 2" Apart
10 PVC Overhead Squats
Fight for good form: chest up, hips back, proper depth and weight on heels
2 Rounds
Strength
3x5 Back Squat
do 2 sets of 5 to find appropriate weight
use a weight that is difficult to get the fifth rep,
and use it for all 3 rounds
rest 3 minutes between rounds
WOD
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
Thanks to CF Football
L1 3000 meters
L2 2500 meters
L3 2000 meters
2 comments:
Tough workout Chad!
235# squat, 3012m Row
Love the programming CD. Perfect after a strong Fast Twitch day!
6pm did an awesome job - although I felt a little bad for some of the shorter ladies that had some difficulty with "pulling" power on the row. Lots and lots of HSPU's and a included a few regular push -ups instead.
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