Wednesday – 021214

(11 am crew on their 1st leg of the 800 m weighted run!)

Great work everyone coming in to do “Wes” yesterday. Very impressive clean strength demonstrated all day as well as all the evening classes that had to run in the downpour!

Skills Practice/SWOD : Ring Dips
5 x 5, increase loads each set and work up to a 5 RM

CWOD : “Panic Breathing”
In teams of two, both team members will perform a 5-1 Row

*The Rows will be performed alternating one after the other. The Rows will be performed as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing, the other will be “Resting.”

*The “Rest” is completed with two kettlebells in the Front Rack position (24s/16s). The “Resting” partner will Rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

If class size is uneven, then students can perform this individually by rowing first, then “resting” for 2 min, 1:30, 1:00, 0:45, 0:30 for the respective row distances.

Score is row times for each distance.