Tuesday, 03 April 2018

 

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

Comments

  1. darrenandtara says:

    Bwwaahhhh. Grant is not only back at the gym, he’s already taken over programming.

  2. Kirby says:

    Row with AL – 14:50. Homegirl has some serious pull compared to me… need to work on that.

    SWOD: 140# – 10# PR!

  3. liliana says:

    110#

  4. Muffin Man says:

    SWOD: 255# (5# PR)
    CWOD: 3 RFT 1000M row/rest 1:30 800M Run/rest 1:30
    29:02

  5. Daniel says:

    Rowing completed
    SWOD 200# for a 10# pr, need to get under the bar faster

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