Stimulus Of the Day
Athletes should shoot for the 50-calorie row to be under 4:00
Advanced athletes should sell out on the rower and hold on to unbroken wall-ball shots.
Beginner and intermediate athletes should pace the row to maintain larger sets of wall-ball shots.
Whiteboard Of the Day
We’ve got a rowing bonanza today with wall-ball shots thrown in for good measure.
The good news is that this one is a decreasing ladder, so each set of rowing will get a little shorter as your legs get fatigued from the wall-ball shots.
Shoot to keep the 50-calorie row to 4:00 or less.
Advanced athletes should sell out on the rower and hold on to unbroken wall-ball shots.
Beginner and intermediate athletes should pace the row to maintain larger sets of wall-ball shots.
We’ll work on Turkish get-ups after the workout.
Have fun and hit those row intervals hard!
Skill Of the Day
Proprioceptive Drills
Metcon Of the Day
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots after each row.
Skill Of the Day
Accumulate:
10 Turkish get-ups/arm
Use a single DB or KB
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