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Row/Run

August 30, 2010 by  
Filed under WOD

3 Comments

Yesterday was pretty heavy, but looking at some of the cumulative overhead times, I’m very impressed at everyone’s attempts. Today will be a lighter volume WOD, as well as some skill work.  You have all given me good feedback about the mobility work and we will keep doing this, it’s awesome to hear you are all interested in these kinds of things as they will definitely make you a better athlete.

Warm up

  • 15 Iron Cross
  • 15 Scorpions
  • 15 windmills
  • 20 arm circles forward/backward
  • 30 mountain climbers
  • 5 minutes foam roller

Mobility – Hip (this is one of my favorites)

If you can’t get your shin vertical, keep your knee further away from the wall and gradually work into it.

Skill – Rope Climb

Work on establishing the fast rope clamp, then getting up the rope in as few pulls as possible.

WOD

4 Rounds:

Run 400 m

Row 500 m

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  • Debbie

    Really? Why don’t you just throw in some wall balls and you could have my all-time least favorite WOD. I used to like your programming. I think I’ll make up one from last week instead.

  • Sally

    Come on Deb – If I can suffer and I do mean suffer through it so can you. Thanks for mentioning the wall balls now he’s going to add them into something soon.

  • http://www.facebook.com/profile.php?id=667953992 Amber Ratcliff

    I only like the mobility WOD’s for one reason… hehehe :)