WOD - Friday 2021-03-05

OVERVIEW

Today we are going to do Eric’s partner workout he programmed for us after winning the monthly challenge. LOTS and LOTS of rowing along with static holds make-up the workout. 1 partner will be rowing while the other holds a static position. After 1000 meters are rowed you will switch to the next static hold and you will continue this pattern until 5000 meters are rowed between you and your partner. There are a total of 5 static hold positions and you can break up the row and the holds as you like between you and your partner.


WARMUP

Mobility

  • Foam roll - back, glutes, hamstrings

  • Bicep and forearm mash w/ barbell x1 min per

  • Overhead reach w/ foam roller and barbell x1 min

Activation w/ band

  • Banded lat pull downs x1 min

  • Banded high pull w/ press x1 min

  • Banded rows x30s per arm

  • Banded lateral walks x2 laps

WOD

Eric’s Awful Rowing WOD w/ Partner

1000m row + Farmer hold w/DB

1000m row + Bent arm hold w/ plate

1000m row + Handstand hold

1000m row + Plank

1000m row + Wall sit

1 partner rows while the other holds a static position. Switch places as needed, only rowing when the other partner is in an active hold.


COOL DOWN

Forearm and bicep mash with barbell

Banded lat stretch

89 views2 comments

Recent Posts

See All

WOD - Saturday 2021-04-17

OVERVIEW Hang onto your butts - this one’s gonna be toasty! Hope is a variation on Fight Gone Bad, and we should expect the same feelings as a result. 5 different movements, strung in a sequence to

WOD - Friday 2021-04-16

OVERVIEW CrossFit Open Quarterfinals took place this past weekend, so we thought it would be fun to take one of the trials for a spin. Handstand push-ups (or appropriate variations), dumbbell cleans

WOD - Thursday 2021-04-15

OVERVIEW Squat day!!! Today we’ll test our strength on the King/Queen of lifts - Back Squat. While below parallel is always the goal, we should try to force it. Let’s focus on avoiding excessive “b

crossfit journal.jpeg
CrossFit-01.png

4210 Bethlehem Pike

Building 1 Space C

Telford, PA 18969

215-703-8262

CONNECT WITH US

  • Facebook
  • Instagram