Coaches Notes
Performance and Fitness
WOD 1
Pacing is going to be key here. Try not to go out too hard on the row and find a pace that isn’t going to affect your ability to do the DU unbroken. If you break anywhere in this workout then it should be the HSPU, but these shouldn’t be split into more than two sets.
WOD 2
This is a pulling strength focused workout. If we are elevating the ring rows, then make sure you can do 10 reps consecutively whilst maintaining a straight body posture with full range of motion. With the kettlebell exercises, pick a weight that will enable you to do the reps strict with no body swing. Make sure the TGU are performed in a controlled manner all the way through the movement.
Performance
WOD 1
5 Rounds for Time
400m Row
50 DU
10 HSPU
18 Minute Time Cap
WOD 2
3 – 5 Sets/18:00
A1: 10 Elevated Ring Rows
A2: 10 SA KB Upright Row (Each Arm)
A3: 12 SA KB Bent Over Row (Each Arm)
A4: 2 TGU
2 Minutes Rest
Fitness
WOD 1
5 Rounds for Time
400m Row
50 SU
10 HR Push Ups
18 Minute Time Cap
WOD 2
3 – 5 Sets/18:00
A1: 10 Ring Rows
A2: 10 SA KB Upright Row (Each Arm)
A3: 12 SA KB Bent Over Row (Each Arm)
A4: 2 TGU
2 Minutes Rest
HOME WOD
10 Rounds
20 Dble DB Reverse Lunges
30s Side Plank Left
10 SA DB Push Press (each side)
30s Side Plank Right
25 Minute Time Cap