Rowing Clinic this Thursday night at 630pm.
Who is this clinic for? EVERYONE…..
1. Those that haven’t been able to make it to our Rowing clinics on Saturdays
2. Those that have been coming on Sat. and would like to compliment those sessions with a session during the week, and
3. Those who signed up for the CRASH B’s and want to get one more session in before the weekend.
Join us for an hour long session and learn how to be more efficient on the erg (You will not be on the rower for the whole hour 😉 This class is free and does not count toward your weekly total.
Warm-up
In 3 minutes
Run 400m
AMRAP Burpee Pull Ups
Gymnastics WOD
7 Minute AMRAP
5 Ring Dips
5 Pull-ups
5 Pistols each side
5 Toes to Bar
*The goal is to work on a variation that is challenging for YOU. If you do ring dips unassisted try a deeper ring dip or scale it way up to a strict muscle-up. If you can do 5 push-ups on your toes scale up to a handstand push-up variation. Pull-ups should be scaled up: strict, chest to bar, or bar muscle-ups if proficient without a band. Toes to bar should be strict if able, but today is a good day to try t2b with a kip if you always scale to knees to elbows.
WOD
Every 4 Minutes Until Work is completed
400m Run
10 Burpee Pull-ups
Then
AMRAP Power Cleans (155,105)
– At the 4:00 mark the athlete should be ready to run out the door again. Continue this sequence until you complete 50 power cleans
Level 3- (135,95),
Level 2- (115,75), 40 power cleans
Level 1- 300m run (95,45), 7 Burpee Pull-ups with bar at elbow height, 40 power cleans
ADV- 5 Burpee Bar Muscle-ups + 5 Burpee Chest to Bar Pull-ups
Extra Work
EMOM14
Odd- 3 Box Squats with Chains
Even- 5 Strict Deficit Handstand Push-Ups
Extra Rowing Clinic WOD
*to be completed any time this week, from Saturday’s Row Clinic
2×1250
500 easy between intervals
The goal with this workout is to accumulate 3k in high-quality meters. Think of the 1250 as 5×250 and push your pace a little faster each 250.