0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Pigeon Stretch
Glute Bridges
Standing Groin Stretch
Infant Squats
Specific Warm-up
3 Rounds
30 second Wall Sit
30 second Front Plank
Strength
Back Squat Complex: 8 sets
Pause Back Squat + Back Squat @65% and build
FOCUS:
Good depth, solid 3 second hold on the first rep, max speed back up, solid depth and good tempo on second rep
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 16 minutes
WOD Prep
2 Rounds
250/200m Row
15 Double Unders/Plate Hops/Single Unders
8 Alt. DB Snatch
WOD:
For Time
500/400m Row
100 Double Unders
40 Alt. DB Snatch @50/35
SCORE: Time
PACE GOAL: 7:00-9:00
FEEL:
Zero to 100
Heart rate will be high when you get to the DB Snatch, push to keep moving at a steady pace
STRATEGY:
The Row should be at an RPE of 8-9, not all out, but very close
Big sets on Double Unders, focus on your breathing to try and manage your heart rate
Go for a max set every time you pick up the DB
EQUIPMENT/WEATHER CONSIDERATIONS:
If you do not have enough rowers you can either stagger the start and have a second group start on the row after the first group completes it or you can add a 400m run as an option
If you need to add the run and the weather is not cooperating then you can do a 150yd plate overhead carry + 150yd shuttle sprint inside
BEGINNER: 400/320m Row, Line Hops, 25/15
SCALED: 100 Plate Hops or 125 Single Unders, 35/20
Rx+: 70/50
COMP: Heavy Rope, Double DB Snatch @50/35
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