WOD: Wednesday 210804
Airpods in and serious face on. That’s how you know Esser is ready for the long workout today.
Whiteboard Brief
- Metcon: Take your time and keep your heart rate and output low as you move through this recovery chipper of Air Squats, Renegade Rows, Hollow Rocks, Rowing and Box Jump Step Downs. Nasal breathing is highly encouraged for this piece.
Rowing Drills
AMRAP 30:
50 Air Squats
40 DB Renegade Rows total
30 Hollow Rocks
20 Cal Row
10 Box Jumps w. step down - 24/20
- Goal: This should be 100% sustainable. For those wearing HR monitors your average should be around 60-70% of MHR, nasal breathing is encouraged.
*Your choice of weight on Renegade Rows
L1: (1-arm DB Rows) (Box Step-ups)
KB Curls
3 x 8-10. Rest 60s.