WOD

WOD Tuesday 6/5/18

WOD: “Boat Race”

FOR TIME:

3 Rounds, 3 Minute rest between rounds
500m Row, 400m Run.

WARM UP:

Today?s group warmup is a great opportunity to have some fun and evaluate the group and individual faults on the rower. Partner up athletes on an erg and have them complete 5 rounds each of ?Rowling?. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a ?strike? by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Quad Stretch
Solider Kicks (opposite foot to hand)
Walking Samson
Side Lunge
Toe Walk
Heel Walk

building speed

Side Shuffle (facing in)
Side Shuffle (facing out)
Karaoke
Skip for Height
Skip for Length
High Knees
Butt Kickers