crimes against rowing

WOD: Monday, 31 March 2014

Warm Up:

Foam Rolling before class



The basic 4, before class

Banded Ankle


Movement Patterns

Monster Band Walk

Squat Matrix

Cook Bridge

SLDL w/reach


Skill 1:

Double Unders – 10 minute skill work

Jumping in place, Feet together, flick from wrists, upright torso

Skill 2:

Rowing – 10 minutes – technique training

Foot position, Hand position, Press through heels, Straight back, Reverse U curve




3 Rounds

500m Row

400m Run

30 Double Unders


Scale 1:


Slow High Singles


Coaches Note:



After Saturdays brutal 14.5, today a chance to get moving a bit with different movements and no external weight. If you did 14.5 you might want to do the Row & Run at about 85% of your max speed, not all out. If you are fresh, go as fast as you can without redlining it. As always, watch your technique, especially on the Rowing.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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