Rowing Cindy

Nov 28th, 2020

Category: Uncategorized

Rowing Cindy

Bryce & Meghan

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Saturday- 7,8,9,10,11,12pm *close at 1pm*
Sunday- Normal Schedule

Indoors Primarily

Warm-up
Row Lotto
Just Legs – 125m
Every M +/-  =  Activators*
Just Arms – 125m
Every M +/- = Plank Ups
Legs & Arms – 250m
Every M +/- = Moon The Sky

*Scap Push Ups if not on the rig

Then try 20 Strong Pulls for Cals

Skill
Rowing Technique

Midline
Tabata Hollow Rocks
-10s Rest= superman hold

WOD
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20 Pulls on the Rower

Score= total calories rowed

Coaches Note – Focus on putting your max effort into the 20 pulls each time.  Reach in with the chest up, drive strong with the legs, lean and rip it. Take 2x the amount of time on the way in

Extra Work
2 Rounds
10 Stone Hug Squats
50ft Stone Hug Carry
25ft HS Walk
100 Double Unders
25ft HS Walk
50ft Stone Hug Carry
10 Stone Over shoulder

Rest 3 Minutes

ADV – 3 Rounds