21st August 2019
WOD WOD, August 22, 2019
REGEN Session
Warm-up
SESSION FLOW
10min General warm-up
5min explanation/organization
20min Mobility/strength/rowing conditioning
5min pack up
15min foam roll/stretch
Necessities
BUDDY AMRAPS FOR QUALITY and BANTS:
A1) AMRAP 10 – with a buddy M4M
12 DB Bicep curls (each arm)
12 Seated banded row (wrap around feet)
Accumulate 30sec KB OH hold (each side)
No rest between AMRAPs
A2) AMRAP 10 – with a buddy M4M
12 Banded face pulls
12 Half kneeling Palof press (12 each side)
Accumulate 30sec dead hang
No rest between AMRAPs
Metcon (Distance)
CARDIO OPTION :
15 Rounds of :
60 Second Row ( m )
15 Second Rest
*Program into C2
* Stay on the rower for duration
COOL DOWN
STRETCH SESSION
90sec Lizard pose (each side)
90sec Pigeon pose (each side)
2min foam roll (each side)
90sec Lizard pose (each side)
90sec Pigeon pose (each side)
2min foam roll (each side)
A) Specific corrective "regen" movement / Banter
B) A filthy aerobic rowing session