In 4-person teams, 3 rounds for time:
20 GHD sit-ups
20 Box jumps (24/20)
20 Burpees
20 Pull-ups
20 Ring dips
Post team time to comments and whiteboard.
Skill/Accessory Work
Practice rowing sprint form.
Optional Strength WOD
Deadlift 5-5-5-5-5 (to 80% of 1RM)
Coach's Notes. (standard Team WOD start time of 0600, warm up and be ready for WOD brief and to form teams at 0550)
Team WOD. Teams will start at the GHDs and proceed through all 5 stations in the order specified (chipper style). Only one team member can work at a station at any time, and may only proceed to the next station when the person in front of them clears the station. The only time you rest is if you catch up to the teammate in front of you. In other words, the whole idea is to keep the pressure on your teammates to cycle through the stations as quickly as possible...strategize accordingly. The clock stops when all team members have completed 3 full rounds and the last athlete finishes dips. Example, if it helps:
Athlete A will start on GHDs. Athlete B follows A, but cannot start until the GHD's are cleared and Athlete A moves to Box Jumps. And so on, same with C and D. Athlete D will not start until all 3 members of the team are out on the stations. Athlete A will finish their 3 rounds first. Time stops when Athlete D completes their 3rd round of dips.Optional Strength WOD. DL 5 x 5 ascending to 80% of 1RM. Take some time and work good form with heavy deadlifts. Deadlifting is good for you! Never miss a chance to deadlift.
Accessory work/Skill practice. Practice rowing efficiency. We're planning on some row sprint time trials in the not-so-distant future, which are important benchmarks. Focus on maintaining a steady pace of full, long strokes, getting the most out of every pull.
Training Videos.
- Here's a refresher on rowing technique, and the source of Rob's rowing prowess. Thanks, Anna Marie! Whatever you do, don't do this.