Three exercise stations:
Max hold handstand
C2 Rower (units = cal)
Medicine ball cleans (20/14)
At “Go” one team member performs a handstand while one rows for calories and the other performs med ball cleans. Med ball cleans and rowing may only be performed with one team member in a handstand. When he or she drops, all work stops until one of the team returns to a handstand. Teams may rotate stations at any time and in any order. Time stops at 300 cal on the rower.
Max hold handstand
C2 Rower (units = cal)
Medicine ball cleans (20/14)
At “Go” one team member performs a handstand while one rows for calories and the other performs med ball cleans. Med ball cleans and rowing may only be performed with one team member in a handstand. When he or she drops, all work stops until one of the team returns to a handstand. Teams may rotate stations at any time and in any order. Time stops at 300 cal on the rower.
Team score is (time to row 300 calories) - (# med ball cleans at :01 each).
Solo suggestion is 4RFT:
Max handstand hold
25 Med ball cleans
25 Calorie row
Post team score (with time & reps) to comments.
Coach's Notes.
Normal morning Team WOD start times of 0545 and 0615. Todd is planning a group start at 1400. Post additional planned start times to comments!
Recommend a quick re-position of the C2 rowers right in front of the wall so row and clean athletes have direct line of sight on their inverted partner. Row well and win!
Training Videos.
- "C2 Rower: Technique Refinement" - courtesy of CFHQ.
- "The Galley Scene" from Ben-Hur. Near and dear to the hearts of Iron Majors everywhere...