15 hip extensions (slow controlled movement concentrating on contraction of lower back/lumbar area)
15 pushups (3 second descent when chest hits ground explode to fully extended position)
6 sets of:
15 sec at 100%
Row lightly for 30 sec
Rest 5 minutes
4 sets of
25 sec at 100%
Row lightly for 45 sec
Rest 5 min
3 sets of
35 sec at 100%
Row lightly for 1 minute
***Pair up on rowers. 1 athlete completes an entire set of intervals, then the other athlete goes while the first rower does their rest period:
How to Score this WOD: Units = Watts. Display = the screen that shows AVERAGE wattage. Reset display between rowers.
Record the displayed AVERAGE Watts at the end of your work sets each time you’re on the rower.
Example: I row my 5 sets of 15s on, 30s off. At the end, as I get off the rower, the Avg Watts shows 276. I would record 276. The second time i’m on the rower, I’d row my 3 sets of 25s on, 45s off. At the end, i see my average watts is 261.
Post your average Wattage for all 3 Row sessions like this: 276/261/248
Great Model to Follow