Monday November 26-Thursday November 29

Thursday November 29, 2018
Daily Drill WOD
Two sets of:
1min Pick Drill: arms only
1min Pick Drill: legs + body only
+
2k Program, Week 2 Day 2 (SkiErg)
10min stroke rate build
+
Ski x 750m, 1250m, 1250m, 500m, 250m, 750m
R42, R42, R45, R45, R48, R48
Rest 3min b/t sets


Wednesday November 28, 2018
60min SkiErg @ 2:10-2:20 pace
(13,552 -- 2:12.8 pace)


Tuesday November 27, 2018
Daily Drill WOD (DarkHorse Rowing)
Two sets of:
3min Pick Drill: legs only
3min Pick Drill: legs + body
2min 5 Strokes warm up sequence
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2k program, week 2 day 1 (SkiErg)
10min Stead State (do not exceed 65%)
+
Every 3min for 30min
1min max effort
2min easy, technique focus
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10,8,6,4,2 Strict Press
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10,8,6,4,2 Bench Press
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3x10 Front + Side Raises
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Five sets of:
1min Sandbag Bear Hug Carry @ 100lbs
1min Rest


Monday November 26, 2018
Daily Drill WOD (DarkHorse Rowing)
2min each of the following:
Pause Drill: arms away and catch
Pause Drill: arms only
Pause Drill: arms and body away
Pause Drill: catch and release 
+
Marathon Program, Week 2 Day 1
2x6000m w/ 2min rest b/t sets
R22 @ 2k+22