ROMWOD: “Forward Momentum” x 13:00
– Dragon
– Seated Forward Fold
– Seated Straddle
– Supine Twist
Warm-up Drills
I. Row 2:00 (easy pace)
II. 2 Rounds of
5 x KB Deadlift
5 x KB Sumo Deadlift High-Pull
5 x Russian KB Swings
5 x American KB Swings
10 x 1-arm KB Press (5L+5R)
III. Mobility
“Acceleroast”
Complete each task below for max distance or time to complete rounds & reps assigned.
Row Max Distance x 6 Rounds of
:15 Max Effort x :15 Recovery Pace
Rest 1:00
5 Rounds for time of
12 x American KB Swings (24/16kg)
15 x Wallball (20/14lbs)
Rest 1:00
Row Max Distance x 6 Rounds of
:15 Max Effort x :15 Recovery Pace
Notes: Scale load as needed for the AKB Swings and Wallball. Unbroken sets of 15 and 18 reps respectively @ 32/24kg for those wanting Rx+ on today’s training. As long as the fly wheel and the athlete are moving during the recovery row portions all is well. Get some, freaks!
Post distance x 2 Row efforts and times to comments.
Skill Development: Extra Credit Triplet
**Time Permitting**
5 Rounds for Quality of
8 x Barbell Row
:15 x Ring Support/Plank Hold
8 x Hip Extensions
“Acceleroast”: 13:06
“Acceleroast”: 710/11:05/655
Acceleroast: 755m • 5:20 • 742m Rx.
Acceleroast: 674m / 9:04 / 673m (25# kb)