12/6/2017

WOD – World Record 1,000m Row = 2:48

WOD Intermedate

Beginner

Accessory Work

3 Rounds (Not For Time)

10 HSPU

10 Pistols

30-20 Sec L Sit/Modified L Sit

 

 

 

For Time

1,000m Row

 

 

Accessory Work

3 Rounds (Not For Time)

10 Box HSPU

10 Band Pistols

20-10 Sit/Modified L Sit

 

 

 

For Time

1,000m Row

Accessory Work

3 Rounds (Not For Time)

10 Pike Push-Ups

10 Ring Pistons

10< Sit/Modified L Sit

For Time

1,000m Row

Kick Back Intensity

Focus on Technique

 

Notes:

  • To kick things off, we will start with some skill work – practicing the HSPU, Pistol and L Sit. This should not be extremely intense. You should approach this a skill work. The reps above are guides not required. Make this time for you to work on some challenging gymnastics skills.  
  • Following our skill work we will do a 1,000m row for time. This is a very intense workout. Looking for a time that is between 3-5 minutes.
  • Before the WOD we will make sure everyone is good and warm before attacking the WOD.
  • This WOD should be approached at a high intensity, but not a sprint.
  • Find a pace you can maintain for the first 500m but allow yourself enough energy to pick up the pace as you approach the end of the 1,000m
  • Following your row, stay on the rower and allow your body to comeback to rest. At a minimum a slow 500m. This will allow your body to recover from being at a very high intensity. 
  • Move Well, Play Hard, Have Fun

Scaling Options:

  • Pistols – Band Pistols – Ring Pistols – Ring Pistols
  • HSPU – Box HSPU – Pike Push-ups
  • L Sits – L Sit (1 Leg Out)- Tuck Hold
  • Row –  Kickback Intensity- Lower Distance

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