Rowing WOD:

5 Rounds for time…

Stay Connected in the Wall Climb!

15 Calorie Row
10 Floor Press As Heavy As Possible
5 Wall Climbs

Today’s Rowing WOD is all about efficiency of movement and connection through the core.  On the erg try to focus on the legs so that you save your upper body for the floor press and wall climbs.  What’s cool about this workout is the need to learn suspension using your whole body.  To efficiently row with your legs requires good connection and suspension from the catch throughout the drive.  See the video below for a good suspension drill.  On the wall climbs you must learn to stay connected through your core and not break at the midline in order to be efficient and suspend your weight on the hands as your feet climb up the wall.  For the floor press feel free to use dumbbells or a barbell, just keep the shoulder blades pinched, elbows strong, and don’t drop the weight on yourself.  Push the pace, breathe, and have some fun.

Post your time to comments and let us know how it goes!