Workout of the Day: Saturday, 3.22.14

What it’s all about…Screen Shot 2014-03-21 at 4.37.50 PM

STRONGMAN WOD, with Morgan and Erin, at 9am:

MOVEMENT PREP: Lax Ball Hip Flexors, 1 minute per side. Wall Facing Quad Stretch, 1 minute per side. 20 Glute Bridges + Overhead Reach. Tabata RKC Plank.
STRENGTH: Hang Clean – review the skill, and then take 20 minutes to work up to a peak set of 2 reps.
Complete 7 rounds for total time of:
10 Single Arm Russian Kettlebell Swings (1.5/1) per arm
5 Push Presses per arm
10 Goblet Squats
Planked Waiter’s Walk (20ft – there and back)
Planked Farmer’s Walk (20ft – there and back)

ROWING, with Morgan, at 10am:

1:00/side lax ball hip flexors
1:00/side glutes
2 rounds:
10 cat camels
3/side knee to chest > Spider-Man step > hip lift > Spider-Man step w/ overhead reach
3 yoga push ups
With zero damper and no footstraps:
5 strokes arms only
5 strokes arms + lean
5 strokes arms + lean + legs
With any damper you want and footstraps:
5 frames of Rowling
No open?
3:00 on/2:00 rest until you can no longer come within 20m of your original distance (the one you got in your first 5:00)
Re-doing the open?
For 10:00:
30s @ 50%
30s @ 80%
Measure in calories to get a feel for your pacing strategy.
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