Wednesday, January 18, 2017

WOD Wednesday #3

Four rounds of:
-
Row 1,000 meters
Rest 90 seconds


Post splits times to comments and give ten minutes to hamstring stretching with an extended lumbar spine.


Row 1000M. Any time you see “Row” it means row on a Concept 2 (C2) rowing machine. Period. Any kind of rower can be used if it can record meters or occasionally calories,

Sit in the seat, strap your feet in, set the damper (the lever on the right side of that big round thing sticking out in front of you) on 5 or 6 (or 10), grab the handle and start to row. This is a classic core-to-extremity, full-body exercise. Drive your legs, then extend your back, then and only then pull with your arms = the stroke. Push your arms out, bend your back forward, and then bend your legs = the catch. You can sub running (800M) or biking (2 miles), or swimming (200M).

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