Concept II Rowing

3 x 2000m rate increase / 4 min easy

Row three 2000m pieces.  In each piece the first 1000m @ 24spm. Then 500m @ 26spm, 250m @28spm, 250m @30.  Row for four minutes at light pressure during the rest period

Wod:

Zombie complex = barbell power clean/ push press/ 5 rep back squat / thruster behind the neck – back to deck 10 pushups on the barbell then 16 lateral jumps over the barbell

*5 Zombie 400m run

*4 Zombie 400m run

*3 Zombie 400m run

*2 Zombie 400m run

*1 Zombie 400m run

endurance: rom drills – band work – run 1 mile

warmup: 10 kb swings light – 10 goblet squats – 10 rollovers – 10 walking lunges – 10 situps for 3 rounds

working capacity:
20 min Amrap
6 pull ups
7 push ups
8 kb one arm thrusters (4 per side) 55/35
9 V-Ups
Strength: F. Squat 3×5

Durability: Stretch

• 21 C & J 115/75
• 21 KTE
• 800 m run
• 15 C & J
• 15 KTE
• 400 m run
• 9 C & J
• 9 KTE
• Run 1 mi

For the wall climbs, toes and chest touch the
ground to toes and chest touch the wall. For the up-downs, thighs touch the
ground then stand up fully. For the pass-throughs, the hips open at the front
and back. For the grasshoppers, the shin contacts the opposite forearm.

durability:

50 situps – 50 flutter kicks 4 ct.

Kettle Bell Drills

1 mile run

10 minutes:

5 minutes KB Snatch Right

5 minutes KB Snatch Left

Note:  Try to maintain 16-20 reps per minutes.  Watch the clock, pace yourself and be efficient and “rest” on top.

Take a 5 minute break…..

Finish with 3 rounds of:

1 minute – 1 arm swing left

1 minute – 1 arm swing right

“Bradshaw“

10 rounds for time of:
3 Handstand
push-ups
225 pound Deadlift 158 pound RX women, 6 reps
12 Pull-ups
24 Double-unders

CoolDown:   Do some stretching yoga

Concept 2 – Rowing Class

Warmup – slides

5 min paddle

2000m SPM 22
2000m SPM 24
2000m SPM 26
2000m SPM 28
2000m SPM 24

WOD FOR SATURDAY:

endurance :  rom drills – 1mile run

warmup:  30 squats – 10 rollovers – 30 oh squats – 10 good mornings

Ladder 1.2.3.4….9.10

in partners, as partner 1 swings 1 partner 2 thrust 1 and so on. then switch functional movement

Swing
Thruster
Swing
Goblet Squat 

durability:  30 kb situps

5 RFT

• 4 Man makers 40/25
• 5 OH Squats 75 rx
• 6 HSPU
• 7 Knees to elbows
• 8 Burpees
• 400 m run or 500 m row

Baseline: ROM drills. 50 jump ropes/ 10 squats / 50 mountain
climbers (single count) x 2

Warmup:
3 x Snatch complex = w/PVC high hang/2” /4”/ 6” then overhead squat the
pvc x 10

Strength/Stamina/WC: 2 rounds :

• 24 x Dead Lift
  
• 24 Box Jumps
• 24 x Wall
  Ball
• 24 x Bench Press
• 24 x Box Jumps
• 24 x Wall Ball
• 24 x Power Clean

Durability:
Run 1.. Plank hold 2 x 90 minutes. Active stretch or Yoga