As previously announced we are hosting a rowing workshop on Saturday at 11:30. It will last about an hour and will include drills and a WOD to practice your new found skills. This workshop is for anyone and everyone. Think about how often you dread a rowing workout? Like everything we do in here there are technical aspects of rowing that make it easier both from a physical efficiency standpoint and from a time standpoint. Not only will we be going over the physical aspects of better rowing but we will be teaching you how to read the monitor and how to adapt your technique/mentality based on the work being asked. Rowing is an integral part of our training and you bet with this snow limiting our ability to run then this is a great time to improve your rowing.
Since the 14th is also Valentine’s Day this might be the best bang for your buck all day!!
THURSDAY
1. Core Work
5 Rounds
50 second forearm plank (weighted if able)
5 barbell roll outs (standing or kneeling)
5 strict ttb/leg raises
15 situps/ghd if able
2. WOD
5m AMRAP : Wall Ball 20/14
-EMOM 10 Superman
S: lighter ball and 9′ target
L1: 20/14, 9′ target
Rx+: 24/16 or heavier
rest 3m
5m AMRAP: Wall Climbs
– EMOM 5 Strict Pull-up
S/L1: Halfway/3/4 way up
rest 3m
5m AMRAP: Burpees
– EMOM 5 ball slam 20/14
Rx+ 24/20 ball slam or heavier
The Program : If you took Monday off then come in and get your work in and either go through Saturday or take Friday off.
1. Core Work
5 Rounds
50 second forearm plank (weighted if able)
5 barbell roll outs (standing or kneeling)
5 strict ttb/leg raises
15 situps/ghd if able
2. WOD
5m AMRAP : Wall Ball 24/20
-EMOM 10 Superman
rest 3m
5m AMRAP: Wall Climbs
– EMOM 5 Strict CTB pull-up
rest 3m
5m AMRAP: Burpees
– EMOM 5 ball slam 24/20
3. Yoke Carry
Find a 50’ max in 5 attempts, then EMOM 6m, 75’ carry @ 80% max established
4. Front Squat
3×3
– work quick and get heavy for 3 sets
