“ROW DOUBLES” WOD 8/3/21

“ROW DOUBLES” WOD 8/3/21

WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Back Squat
5 Inch Worms + Scorpions
Then:
Mobility

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WIN
SKILL:
Strict HSPU
3 x 7
*Add 1-2 Abmats as needed
LIFT:
3 Sets
8e Single Leg Glute-Bridges (Leg Elevated on Plate)
8 Banded Good Mornings
8e S.L. RDL
WOD:
“ROW DOUBLES”
3 Rounds
20/16 Cal. Row
60 DU
Then:
100 Cal. Row

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FIT
SKILL:
Wall Walk
3 x 3
*Try and do 1 Min. On / 1 Min. Off
**Adjust reps according to level
LIFT:
3 Sets
8e Single Leg Glute-Bridges (Leg Elevated on Plate)
8 Banded Good Mornings
8e S.L. RDL
WOD:
3 Rounds
200 M. Run
80 Single Unders
Then:
100 Cal. Row

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AT HOME
SKILL:
Wall Walk
3 x 3
*Try and do 1 Min. On / 1 Min. Off
**Adjust reps according to level
LIFT:
3 Sets
8e Single Leg Glute-Bridges (Leg Elevated on Plate)
8 Banded Good Mornings
8e S.L. RDL
WOD:
3 Rounds
200 M. Run
60 DU
Then:
800 M. Run