Dec 8, 2016

Friday 2016.12.09


Warm-up:
2 rounds of:
- 10 air squats
- 10 GHD hip extensions
- 10 Sumo Deadlift High Pull (empty bar)
- 5-7 mins individual focus as desired


WOD:

2 Partner 20 Minute AMRAP:

“Row-Row”

This is a two person rowing WOD where one person rows at a time at a stroke rate of 22 strokes per minute (SPM), for 1 km. Switch partners at 1 KM. Adjust the damper as desired, but both rowers must maintain 22 SPM. If you are well warmed up, you’ll see plenty of power with each stroke. Try to maintain that effort as you maintain a constant stroke rate. If you come out of the gate too hard, you’re going to watch your average distance per 500m suffer later.

If you don’t know what the most efficient damper setting is for you, check out this page from Concept 2. The damper setting is related to the drag factor of your “boat.” Drag factor is a measure of fan load. The Performance Monitor self-calibrates by recalculating the drag factor on every pull, so you get a true measure of your effort regardless of the damper setting or changing conditions. You can adjust the drag factor by moving the damper lever on the flywheel. (Learn more about damper setting and drag factor)

To view drag factor on the PM:
1. On the Main Menu, select More Options.
2. Select Display Drag Factor.
3. Begin rowing. The PM will display the drag factor after a few seconds.


Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post distance rowed to Comments.


  • Coach's Notes Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
On Ramp – 10 Dec 16 @ 0830

1 comment:

Matt Slyder said...

4350m Desabio and Slyder