Tuesday, February 25, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Prone Infinity's Superman 2.0 Tabletop Prayer Swipes Hip Airplanes Windmills
Prohab
Dog at a Hydrant + Ext x8/leg Standing Banded Row x8 3 Rds
Strength
* Rowling Game * With a partner Row 1km in increments of 100m. P1 Rows and tries to get the rower to land right on 100m. If they are successful P2 takes their turn to row and land on 200m. This continues until the team reaches 1000m If the rower lands on any number other than the increment intended they do the offset number in burpees before the partner can begin their next row. Eg: rower stops at 104 - you owe 4 burpees Eg: rower stops at 98 - you owe 2 burpees
WOD
AMRAP 16 mins DB Goblet Squat x10 (30/20) Pullups x10 Russian KB Swing x10 (24/16) T2B x10
Campfire Cooldown
Supine Knee Hug Supine Crossover