Skill: Rowing Warm-up and Prep
WOD: “3K Pyramid”
Stroke pyramid: 1,2,3…15…2,1 / 3 light
Row a pyramid of hard strokes from one to 15 and back down with three light strokes between each set. Score is total meters.
Notes: This WOD is simple but not quite a sprint for your hard pulls. You will find it hard to maintain max effort after you hit 10 pulls or so.
Try to go hard in single digits and dial back after rep 10 if needed and dial it up again in single digits. https://www.youtube.com/watch?v=sqgg75BlIF8
Tabata Planks and Tabata Side Planks. WOD: 1,2,3,4,5,6,7,8,9,10 of Cal Row, Pushups, Ring Rows, DB Push Press.