Sprint Work:
Partner up, each partner rows each calorie count (m/f)*
20/16, 30/24, 40/32, 30/24, 20/16
For time
*Partner A rows (20/16) calories, switches with Partner B who then rows (20/16) calories. Partner B then switches with A to row (30/24), etc..
Strength:
Behind the Neck Jerk
2-2-2-2-1-1-1-1-1-1-1…
For max load
Start at 25% Jerk, increase by 10% through the first 1, and then increase by 5% until max is reached.
Flexibility/Mobility:
Quad Smash – 1:30/side
Elevated Cat – 1:30
Half Straddle – 1:30/side
Post row time, max load, and experiences to comments
Bwwaahhhh. Grant is not only back at the gym, he’s already taken over programming.
Row with AL – 14:50. Homegirl has some serious pull compared to me… need to work on that.
SWOD: 140# – 10# PR!
Row: what bk said! And thanks girl you did awesome!
SWOD: 150#
110#
SWOD: 255# (5# PR)
CWOD: 3 RFT 1000M row/rest 1:30 800M Run/rest 1:30
29:02
Rowing completed
SWOD 200# for a 10# pr, need to get under the bar faster