OVERVIEW
Today’s WOD consists of short rowing intervals paired with heavy push press. The row intervals will stay short and consistent at 300m while the push press reps will decrease each round. As cumulative fatigue sets in, we should try to hold a consistent pace each round. The rows should be sprints, and the push press should be split into a max of 3 sets per round.
WARM-UP
Mobility/Activation
Foam roll lats
PVC Shoulders
3 min. Back routine
Warmup
2 min. row
2 min. Prone angels
10 min to build to WOD weight push press
100m row between each set
WOD
For time:
Row 300 meters
20 push presses
Row 300 meters
15 push presses
Row 300 meters
10 push presses
Row 300 meters
5 push presses
65% of 1rm
COOL DOWN
Banded Shoulders
Banded Hamstrings
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