I wanted everyone to be ready for the 5K row. Aren’t you glad I didn’t do 42000 metres?
On thursday this week the wod will be a 5K row. Some of you don’t come on thursdays, but I wanted everyone to have the opportunity to get this one done. This is a big benchmark that is also quite fun. Who am I kidding? It’s a rite of passage for your butt. 🙂
We have 7 rowers, so we will do heats if need be. I have something planned if you do have to wait so you’re not just standing around looking pretty.
Strength – Having done this every 2 weeks for a few months at the beginning of the year, I was able to increase my 1 RM by 20 pounds.
30 30 20 20
Back squat
Choose your weight wisely. If it’s too heavy it will be too hard. You have to do 30 30 20 20 – not as few sets, but that exactly.
4 RFT:
21 DB Power Snatch (50/35)
18 Cal Row
15 Box Jumps (24/20′′)
12 Wallballs (20/14)
cheerio! Marta
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