Week 2: 9 - 13 January

Monday, 9 January

Skill: Rowing Form
400m @ normal s/m (aim for 30ish)
400m @ 26 s/m
400m @ 22 s/m

WOD: Stroke Pyramid (targeting s/m)
10/20/30/40/50/40/30/20/10
*60 sec rest in between sets


Wednesday, 10 January

Strength: Press complex on the 2 min (5 rds)
2x Strict Press
2x Push Press
2x Push Jerk

WOD: For Time
50x Wallballs
50x KB Swing 53/35
50x T2B
50x Box Jump 24/20
50x abmat situps
50 Cal row


Thursday, 11 January

Strength: Front Squat
8-8-8-8-8

WOD: AMRAP 15 min
200m run
15x Power Clean @ 75/55
10x Thruster 
5x Bar-facing burpee