Skill:

Rower Stroke Work 

10 Hard Pulls, 10 Slow Pulls*

15 Hard Pulls, 15 Slow Pulls

20 Hard Pulls, 20 Slow Pulls

15 Hard Pulls, 15 Slow Pulls

10 Hard Pulls…finished

 

For total meters pulled

*Hard Pull = maximal torque on each pull, no set s/m

Slow Pull = soft, non-distinct pull, no faster than 3:00/500m pace, or more than 15 s/m

 

Conditioning:

“Two Ladies and a Dude”

2 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

…then

3 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats

…then

4 rounds of “Rooster”:

10 Burpees

20 Double Unders

 

For Time

Compare to Monday, 15 December 2014

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post total meters, time, and experiences to comments