There is a 7/8 and 9am class today. And tomorrow (Sunday 2/19), there is an 8 and 9am. Let’s see if we can spread ourselves out evenly across the three classes.
As you can see, we have upgraded all of the old rowers to brand new ones. That means you need to make more of an effort to take care of them so they last. After every workout, each rower should be wiped down (screen, seat, handle and rail) and put away properly (the oar is back and the screen is down and protected). If we all spend an extra 2 minutes, these rowers should stay in perfect condition for a long time. Coaches will make sure to remind you of this, I am sure.
Warm-up
Spend 2 minutes in Z1
Then 2 rounds
50′ bear crawl down
Burpee broad jump air squat back
*no push-up in the burpee
Mobility
CFP squat mobility
Strength
10 min EMOM
Evens – 5 back squats @65%
Odds – 3 high box jumps
*must be high, must be jumping and must step down
Lower body speed work for the week. Weights must be light enough so the reps are fast. Box jumps should be challenging per the individual. Meaning a 45# can be hard for some. If it is just too intimidating a broad jump can be substituted. But today, everyone is a jumper.
WOD
“Every WOD begins with W”
4-5 rounds
5 front squats (185/125#)(155/105#)
10 C2B
15 KBS (70/53#)(53/35#)
20 wall balls
Another workout that might hurt more than you think. Only people who have maintained a sustainable pace can travel into the 5th round. Front squats are from the ground and they are heavy, but they should be, think about 60-70% of your 1RM.
