Erg WOD Seminar This Sunday

Aug 9th, 2021

Category: Uncategorized

Erg WOD Seminar This Sunday

Jen – Strong Mama To Be!


ROW, SKI & BIKE 1 DAY SEMINAR (9am – 3pm)
This course covers efficiency on the C2 Row, Ski, and Bike Erg. The specialists coaching won’t just show you ‘how’ to move efficiently but They’ll prove to you ‘why’. Join this engaging 1 day seminar where you’ll learn all about; efficient technique, setup, common mistakes & corrections, power application, work capacity, pacing, strategy, team tactics and so much more! This seminar is packed full of content with exciting individual and team exercises designed to put theory into practice. Sign-up today and change the way you approach the erg… and your workout… forever! Registration link can be found HERE.

Warm-Up
10|8 Cal Bike
10 Seated Strict Press
10 Good Mornings

8|6 Cal Bike
10 Standing Strict Press
10 Romanian Deadlifts

6|4 Cal Bike
10 Push Press
10 Deadlifts

Mobility
Quad Rolling
Quad Stretching

Strength
E2MOM8
Push press
3 Reps

-Directly Into-

E2MOM8
Push-Jerk
2 Reps

WOD
AMRAP 15
5 Deadlifts 275|185
10|8 Calorie Bike
15 Wall Balls, 20|14

Schwinn/C2 Cals – 15|12

Level 3- 225|155
Level 2- 185|115
Level 1- 135|95
ADV – Get More Rounds

Extra Work
5 rounds for time of:
200-m run
1 clean

Women: 165 | 175 | 185 | 195 | 205 lb.
Men: 245 | 265 | 285 | 305 | 315 lb.

*Scale weight as necessary. Pick a heavy challenging weight for the last bar and work backwards. For Example – with 265 as my finishing weight I would choose – 225-235-245-255-265