We finally made it to the end of the week and we are going work on our rowing today. We have a good warm up in store and remember the 2000m row goes on the board. So give it your best effort in the time trial and remember to breath!
Skill: Shoulder mobility work
Warm-up
4 rounds NOT for time
250m row
10 wallballs
The 250m row is about 30 strokes. 10 of those 30 should be at the pace that you want to maintain during your time trial, and the rest of them should be easy rowing focusing on technique. The wallball should be done consecutively but with a very light weight. This warm up should not be “for time” so it is perfectly acceptable for athletes to stretch and take their time (to a reasonable extent) between the warm up movements.
wod: 2000m Time Trial
Is the new trainer coaching the rowing WOD tonight?!?!?!
Yes Caitlin will be doing the 5:30pm and 6:30pm classes…:-)
Oh good I need her to make me faster.
Kevin you are fast enough
Looks like the Allen’s are going to be taking a trip to IL tonight so we’re going to miss. I hope somebody get’s low 7′s high 6′s on the 2k row!
Thank you Caitlin for helping me to a new PR on the 2K row