6.30.14 – WOD

Contrary to popular belief, this finishing pull is NOT an efficient way to Row. It is important to have a lengthy stroke, but not to the extent of putting your body in a position that is not powerful. So, pull the handle to your sternum (chest bone) and make sure that you are only slightly leaning back. This will give you the opportunity to keep your power, recoil quickly and stay efficient. Keep this in mind during tomorrow’s warm up. I like to repeat in my head while I row, “legs, body, arms —> arms, body, legs”. I’m referring to pulling, then recovering. It helps ensure I’m staying efficient by sequencing my movement so every stroke and recovery (recoil) looks exactly the same.



Warm-up: Rowing with a partner:

2,000 meters for time, switch every 250 meters while non rowing partner relaxes at the bottom of their squat

*rowing partner must stop rowing altogether if and when non rowing partner stands up

Strength: Back Squat 3-3-3-3-3 —> immediately after racking the bar walk over to a high box and perform 3 high box jumps

*rest 2-3 minutes between sets
**weight is heavy as possible w/o breaking down mechanically, and height of box is high as possible (no bounding)

WOD: 3 rounds for time of:

21 V-up Sit-ups
15 Burpees
9 Power Snatch, 135/95 pounds

*12 min time cap


WOD: Every 3 minutes x 8 rounds:

Run 200 meters
10 Burpee Pull-ups
10 Goblet Squats, heavy

*interval style, must go ALL OUT, then rest in order to achieve desired result

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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