CF: 20 min cap. Level 3: *should be able to do the s-oh in 2-3 sets. Row 500 meters 30 shoulder-overhead (135/95) Row 1,000 meters 20 shoulder-overhead Row 2,000 meters 10 shoulder-overhead Level 2: Row 400 meters 30 shoulder-overhead (95/65) Row 800 meters 20 shoulder-overhead Row 1600 meters 10 shoulder-overhead Level 1: Row 300 meters […]
3, 4 min rounds, rest 1 min after each round: Level 3: 50/40 Calories of Row With remaining time; parallette pushups Level 2: 40/30 cal row with remaining time; toe/knee pushups Level 1: 30/20 cal row with remaining time; pushups on elevated box
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)
In teams of two, with only one partner working at a time, complete AMRAP 15 min: Row 300 Meters 10 DB thrusters 20 DB Walking Lunges- held at sides
A. Floor press technique https://www.youtube.com/watch?v=bGH3BeRRLDE Build to a solid heavy triple floor press within 5 setsB. Tabata Calorie Row 20 x 10 x 8 post high/low/total
Team WOD: In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)
17.2 begins at 515pm! Four sets for quality: 60 seconds of Rowing Rest 60 seconds 60 seconds of Jumping Squats (add weight for int-adv) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 seconds
Test Day 3 15.5: For time (20 min cap) 27-21-15-9 reps: Row for calories thrusters Rx: 95/65 Sc: 65/45
