CF Class WOD: Skill: Rowing Technique
Coaching Point: Work to improve your rowing technique.
Legs, arms, arms, legs (push off for one count, pause for one count and then come forward for 2 counts). Display – Strokes per minute on the right (low to mid 20’s), pace per 500 meters in the middle (close to 2:00 minute mark), graph showing stroke strength – the graph line should spike up with the push off of the legs, plateau and then drop down as you come forward.
Met-Con: For time:
20 Thrusters, 95/65 lbs 20 Sumo Deadlift High Pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs at the start of each minute do: 4 Burpees
KB Class WOD: Skill: Turkish Get Up
2 Rope Climbs or 5 beginner rope climbs — then — 5 rounds of: 15 Goblet Squats, 53/35 lbs 10 Toes To Bar Run 200 meters[gallery ids="38234,38235,38236,38237,38238,38239,38240,38241,38242,38243,38244,38245,38246,38247,38248,38249,38250,38251,38252,38253,38254,38255,38256,38257,38258,38259,38260,38261,38262"]]]>