Strength and Conditioning WOD:
AMRAP7
50 Double Unders
5 Burpees
10 Calorie Row
- Post time to comments.
The focus of today is Strength, Power, and Breathing. Be sure to get in the Strength WOD of 5×5 Shoulder Press. If time allows, hit this Strength and Conditioning WOD to practice your mental focus and mind-set for race day. Work for 7 solid minutes trying to flow and breath through the double unders and burpees. When you get on the erg be present every stroke and maximize your efficiency and power as if it were the last stroke of the race.
If everything else is equal, the stronger rower will win.
Get Strong and Have Fun!
Renegade Rowing 
Hi Pat,
I don’t have a skipping rope with me, can you suggest another option?
Try 50 Jumping Jacks instead. That should get the right stimulus. Have fun!
On Fri, Jun 19, 2015 at 9:57 AM Renegade Rowing wrote:
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Found rope so did 100 normal skips cos I can’t do double unders, managed 3 reps
Awesome choice Lionel. Solid work! Doubles take some practice, buy they’re a fun skill to have. It’s all rhythm and timing! On Sat, Jun 20, 2015 at 5:07 PM Renegade Rowing wrote:
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