WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
1 x rolling 500 meter row
*Every meter +/- target equals 5 kip swings, 5 good mornings, and 5 air squats
SKILL
FOLSOM/RANCHO:
25 yard swim (15 strokes Folsom), 50 yard swim (30 strokes Folsom), 75 yard swim (45 strokes Folsom)
*10 suitcases (full body crunch) after each effort, rest as needed
SACRAMENTO/ROCKLIN/WHITNEY:
Accumulate the following in any order, can partition as needed:
5 peg board attempts
50 hollow rocks
50 Superman’s
WORKOUT OF THE DAY
‘Anywhere Swim Ladder’
Not for time:
25 yards swim (15 strokes)
50 swim (30 strokes)
75 swim (45 strokes)
100 swim (60 strokes)
125 swim (75 strokes)
150 swim (90 strokes)
125 swim (75 strokes)
100 swim (60 strokes)
75 swim (45 strokes)
50 swim (30 strokes)
25 swim (15 strokes)
*Rest 15-30 seconds between efforts. This is an endurance stimulus. Coach athletes to pace themselves and find a breathing rhythm on the longer efforts. 25:00 time cap.
SACRAMENTO/ROCKLIN/WHITNEY:
For time:
9-18-27-18-9 Cal Row
7-14-21-14-7 toes to bar
5-10-15-10-5 burpee over rower
*Dryland WOD is also an endurance effort. Coach athletes to find a consistent pace on the rower where they can do the toes to bar right away and the burpees unbroken. 25:00 time cap.