5.10.18

WOD
Tread Water (Time)
For Time // Time Cap (25 min):
2k Row
150 Double Unders
10 Rounds of "Cindy"

1 Round of "Cindy": 5 Pull-ups, 10 Push-ups, 15 Air Squats

Sc1
1500m Row
100 Double Unders
10 Rounds of "Cindy"

Sc2
1000m Row
300 Single Unders
10 Rounds of "Cindy"

Skalanir:
Hoppandi upphífingar
Armbeygjur á upphækkun

WOD WARM UP
## 3 Rounds of "Rowling"
Sharing a rower with a buddy, athletes will complete 3 rounds of "Rowling". Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a "strike" by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

The buddy not on the rower will complete one of the active stretches below:

Round 1: Active Samson
Round 2: Active Spidermans
Round 3: Push-up to Down Dog

## Chest Stretch – 45 Seconds
## Child’s Pose – 45 Seconds
## Squat Hold – 45 Seconds

### Movement Prep
Establish Hand Position
20 Seconds Easy Single Unders
20 Seconds Quick Single Unders
20 Seconds Double Under Practice

### Movement Substitutions
Reduce Reps
300 Single Unders
3 Minutes of Double Under Practice

### Movement Prep
20 Second Push-up Top Plank Hold
20 Second Push-up Bottom Plank Hold
5 Push-ups

### Movement Substitutions
Reduce Reps
Push-ups to Bar in Rack, Box, or Bench

### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups

### Movement Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

### Movement Prep
5 Pausing Air Squats (Top and Bottom)
5 Air Squats

## 1 Round
50 Meter Row
10 Double Unders or Single Unders
3 Pull-ups
3 Push-ups
3 Air Squats

CategoryWOD