Monday, 3 January WOD

Warm-up

  • 1:00 Row
  • 5 Inch Worms + Push Ups
  • 1:00 Row
  • 10 Air Squats + 0:30 Hold
  • 1:00 Row
  • 10 KB Good mornings + 10 Goblet Squats
  • -Couch Stretch (45”/side)
  • -Pigeon Stretch (45”/side)
  • Barbell Warm Up: (empty BB)
    • 5 Narrow Stance Squats
    • 5 Regular Stance Squats
    • 5 Wide stance Squats

STRENGTH:

  • Back Squat 3×5 at 60% 1RM
  • Rest 1 min between sets.

METCON

  • 2 rounds for time of:
    • Row, 500 m
    • Rest 45 secs
    • Row, 400 m
    • Rest 45 secs
    • Row, 300 m
    • Rest 45 secs
    • Row, 200 m
    • Rest 45 secs
    • Row, 100 m
    • Rest 45 secs

500 m Warm-up.

Try to get faster each split and make sure you are faster on the second round! Should be 2k pace or faster!

500 m Cool Down

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