Bench Press 5x5 increase weight each round
WOD:
Run from cross-fit gym to base gym for time
Rest 5 minutes
Row 3K for time
Rest 5 minutes
Run back to cross-fit gym for time
Push your-self during each run/row
Here are some rowing technique from C2 website:
Applying Power and Relaxing the Recovery
The key to keeping your stroke rate reasonable while increasing intensity is applying good power at the beginning of the stroke (the drive) and keeping your recovery under control. During the drive, be efficient with your power by engaging your legs at the start, then swinging the back, and then following through with your arms. On the recovery, don’t rush as you slide toward the handle for your next stroke. It’s called “recovery” for a reason! Overall, your drive-recovery ratio should be 1:2. In other words, your recovery should take twice as long as your drive. Review our Technique video if needed, and be sure to check out our video on Rowing with Greater Intensity.
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