How ’bout that beach WOD uh?
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
Tall plank banded lateral walk
25′ down
25′ back
10 ring rows
Mobility
Pec stretch to prep for bench
Lat stretch to prep for pull-ups
Should stretch to prep for both
Strength
5 rounds
ME bench press
ME pull-ups
Rest 3:00 between supersets
The bench press should be as close to you bodyweight as possible. However, you must achieve 8 to 10 reps each round. So take the time to warm up and develop a plan in terms of weight. The pull-ups can be kipping but must be 1 max effort set.
Rest 3:00 after the pull-ups
WOD
500m rowing intervals
Rest 2:00, x4
Hard, sustainable efforts here. Make sure your first round is identical to the last round. We have data for these. Look in Wodify and strive for improvement in either overall times or consistency.
