Sunday April 7, 2019

Sunday April 7, 2019

Workout of the Day

Warm Up
5 Rounds:
1 Minute Row
1 Minute Stretch

Increase Pace with Each Row

Stretch Order:
Straight Legs Swings (30/Side)
Down Dog with Foot Pedals
Active Samson
Active Spidermans
Walkouts + Push-up

Mobility
90s Couch Stretch / side
1 Min Ankle Stretch / side

Skills & Drills
Rowing
Focus: Pencil
Movement Prep
30 Seconds Easy Row

Double Unders
Focus: Pencil
Movement Prep
Establish Grip
20 Seconds Single Unders
20 Seconds Higher Singles
20 Seconds Double Under Practice

Kettlebell Swing
Focus: Pencil
Movement Prep
With Lighter Weight:
5 Deadlifts
5 Russian Swings
10 Second Finish Position Hold
10 Kettlebell Swings

Workout Prep
2 Rounds building to WOD weight
5 Kettlebell Swings
10 Double Unders
150 Meter Row

Training
For Time:
2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (70/50)
30 Double Unders