10.7.2021
Warm-up
[3:00-15:00]
AMRAP 10:00 For Quality
1:00 Row Easy
10/10 Leg Swings (medially/laterally) + (Forward/Back )
15m Toy Soldiers
15m Walking Quad Stretch
200m Run
Specific Prep
[15:00-24:00]
Rowing Technique
2 Rounds through
:30sec Arms Only Rowing (the pick drill)
:30sec Arms and Body Rowing, (body hinge and finish with arms)
:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)
:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)
1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)
[24:00-26:00]
Rest/Set up for WOD
Metcon
[26:00-51:00]
Chasing Amy (Time)
5 Rounds for Time [25:00 Time Cap]
500/425m Row
400m Run
CC: PACER/SUSTAIN
Time Domain: 17:00-22:00
Cool Down/Stretch
[51:00-60:00]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min couch stretch (each side)
2min Single leg Forward Fold (each side)
