Warm Up:
AMRAP 5:
:20 jump rope
5 staggered stance good mornings/leg
10 alternating scorpion stretches
15 alternating jumping lunges
Specific Warm-Up:
Rowing Efficiency Practice
WOD:
3 rounds for time:
800/1,000-m row
– After each round perform 2 double-unders for each stroke taken.
Time Cap: 23 Minutes
Intermediate:
3 rounds for time:
800/1,000-m row
– After each round perform 1 double-under for each stroke taken
Beginner:
3 rounds for time:
800/1,000-m row
– After each round perform 3 single-unders for each stroke taken.
HOME WOD:
Equipment:
3 rounds for time:
1,000-m run
80 double-unders
Bodyweight:
3 rounds for time:
1,000-m run
80 lateral line hops
Movement scaling options:
Row: Distance, ski-erg
Double unders: 1:1 double-unders per strokes, single-unders
Partner option:
3 rounds for time:
800/1,000-m row
– After each round perform 2 double-unders for each stroke taken.
Cool down:
1 set:
1:30 lacrosse ball calves/side
1:00 seated hamstring stretch/side