Thursday’s WOD – January 21st

DAY FOUR/ THURSDAY
Warm-up:
2 Rounds:
.5 mile bike easy
.5 mile bike sprint

Mobility & Dynamics FIRST!
Trainers Standard

Partner WOD/ MODERATE/MG:
*partners have to split the row in half. The movements may be split however you like, but partners cannot move onto the next movement until both partners have completed the movement. Trainers – You may have to set up heats if there are not enough rowers. Set it up at the 5 or 6 minute marker of the running clock. Just make sure to remember to subtract that from those athletes times.
CAT ONE/TWO:
For time:
Row 1,000 meters
Then, 10 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters

CAT THREE:
For time:
Row 1,000 meters
Then, 10 rounds of:
20 supermans
10 GHD sit-ups to parallel / 20 ab-mat sit-ups
Then, row 1,000 meters

Complete each row under 4 1/2 minutes or decrease distance. The setup for the GHD sit-ups will be the same distance as the hip extension so long as the glutes are off the pad. Lean back until the torso is parallel to the ground. Aggressively extend the knees by squeezing the quads. Do not increase total volume of GHD sit-ups to more than 10% – 20% of what has been accomplished in a recent workout. For example, if in the last 3 weeks 50 GHD sit-ups have been performed, 55-60 reps is the max exposure for this workout.

CAT FOUR:
For time:
Row 750 meters
Then, 10 rounds of:
10 supermans
12 abmat sit-ups
Then, row 750 meters

The row distance has been reduced to meet an intended time domain of approximately 4 minutes to complete each row attempt. Reduce distance further if needed. The setup for the hip extension keeps the hip crease forward of the pad. Flex the hip while maintaining a neutral spine. Full range of motion is achieved when the hip crease reaches 90 degrees or a loss of neutral spine occurs. Squeeze the glutes to return the torso parallel with the ground.

Cool-down (if time):
Class Together
3 x 50 M Sprints (there & back in the gym)
*break it up to no more that 4 athletes at a time