W.O.D. Wednesday 4/18/18


W.O.D. Wednesday 4/18/18

Conditioning WOD – 35 minute cap

*Coaches- let’s line the rowers up at front, with back to the whiteboard, looking at class… and then start athletes in 3 groups, 1 on each movement, also please set a cone in the parking space outside the doors and then on the white line on the shoulder of the road to keep traffic aware.

*Athletes and Coaches – soon we will have a second running route down the sidewalk and through the grass.  Although this may require more tip-toeing around others and down the sidewalk until the grass, it will be another option for those who aren’t comfortable with the road.

3 rounds for time of…
400m Run
21 Burpees (to 6″ target)
400m Row

*If rowers are ever all taken and you do not want to wait, sub the 400m row for either an additional 400m run OR  20 Sumo Deadlift High Pulls 70/55

*For burpees, find a crossbar, a hanging ring, or a place on the wall that is 6″ above your hand when extending your arm fully.  This will require you to jump at the end of each burpee and ensure fully opening up at the top!   If you need to scale, either find a shorter target or just focus on jumping after each burpee with your body completely vertical.

Post total times!