then
4 rounds, no rest:
Row 250 m
10 Pull ups
Post loads and mini-METCON time to comments.
Coach's Notes.
Good WOD demo below, lots of effective mental cues in his explanations. Note the shoulder-focused warmup of handstand walk practice and double-kip pullups. "Ideally, I want to see a set of 2 1/2 in there somewhere..." Interesting take, makes sure you're working on the margins of your capacity. Fight for that 3rd rep!
For reference, an estimate of your 3RM is approximately 90-93% of your 1RM. Compare to press numbers on the CFT on 12.17.12.
Mini-METCON: Carry over the form refinements from yesterday's row and layer on some intensity. Consider using the sprint start as "a way" to to get the flywheel moving quickly on short intervals such as this one. Watch the video below, and read the text below the video for a full description of how it fits together.
Training Videos.
Row 250 m
10 Pull ups
Post loads and mini-METCON time to comments.
Coach's Notes.
Good WOD demo below, lots of effective mental cues in his explanations. Note the shoulder-focused warmup of handstand walk practice and double-kip pullups. "Ideally, I want to see a set of 2 1/2 in there somewhere..." Interesting take, makes sure you're working on the margins of your capacity. Fight for that 3rd rep!
For reference, an estimate of your 3RM is approximately 90-93% of your 1RM. Compare to press numbers on the CFT on 12.17.12.
Mini-METCON: Carry over the form refinements from yesterday's row and layer on some intensity. Consider using the sprint start as "a way" to to get the flywheel moving quickly on short intervals such as this one. Watch the video below, and read the text below the video for a full description of how it fits together.
Training Videos.
- "WOD Demo: Press 7 x 3" - with CF Advantage in WA...see notes above.
- "The Rowing Sprint Start" - from CFHQ and Shane Farmer of CF Rowing.