*|workout 30102014|* .warmup. .Row 1k **Look to increase intensity each 250M. Row the full 1K without stopping, but step up the power in the stroke each 250M. Note your 500M split each 250M segment, and look to decrease the time by 10-15 secs each segment. Control your stroke and you will learn to be more efficient. Then, 5 minutes dynamic hip, shoulder stretches: .lower body: spider stretch, samson stretch, couch stretch, iron cross, cosack (adductor) stretch, good mornings .upper body: both direction of: slow neck rolls, wrist circles, elbow circles, helicopter arms .crossovers, throwbacks, truck rotations .strength. deadlift 60% x 5, 65% x 5, 70% x 5 **stretch between sets .wod. (choose one) A. ‘Chelsea’ EMOM for 30 minutes: .5 pull-ups .10 pushups .15 air squats B. Ned 7 rounds for time of: .11 body-weight back squats .1000 meter row C. In teams of two, partners alternate whole rounds and complete as many rounds and reps as possible in 10 minutes of: .135/95 lbs (61/43 kg) Power Cleans x 5 reps .Hand-release Push-Ups x 10 reps #crossfit #workout #wod #fitness
Posted on: Thu, 30 Oct 2014 10:56:55 +0000
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