Skill: Row Development (everyone rows today)
1:00 row damper @10
50m front rack kb carry use 2 kb’s or db’s if need be
Rest :60
1:00 row damper @1
:30/:30 side pillar
Rest :30
1:00 row damper @ 8
50m front rack kb carry
Hot Start aka warm up
3x
:10 bike/row/VC hard
5 athletic burpees to vertical jump
10 plate pick ups
20 Russian twists (feet on floor)
Rest ≈ :60
Strength Accessories
2x
15 seated (floor) db Press
Primer aka warm up
3-4x
2 hang high pull
2 hang muscle clean
2 hang power clean
2 front squat
2 split jerk/ push jerk
Oly
EMOM C&J Benchmark
Part 1
Partner WOD
2000m/1600m row or 4800m/3950m bike or 1600m/1300m run or 800 ft/650 ft VC
100 single arm db thruster 35-45/20-30
80 t2b / ghd
Then
2000m/1600m row or 4800m/3950m bike or 1600m/1300m run or 800 ft/650 ft VC
Oly –
2x
5 halting clean pulls( pull to above knee)
Then
2x
3 halting mid thigh clean pulls
(Pull floor to knee. Pause, knee to pocket. Pause. Reset
2x
3 segmented power clean
With a partner
Row 3000m/2500m or VC 1200/1000 or Bike 6000m/5000m
Partner A- row/climb/bike
Partner B - 10 hollow rocks + 10 tuck ups + 10 SL v ups
(Switch whenever, but when you do complete 1 round of abs)
Then
Warm up: Set Ignition to Go
20 calorie row
150 feet VC
10 calorie bike
* sprint the first :10
Then
2x
10 knee tuck pike ups on rower
5/5 pistols on bench (aka, step downs)
Then
20 calorie row
150 feet VC