Tuesday, 07 November 2017

Skill:

3-person team

Row 6000m*

 

For Time

*Each TM will row:

1000m @ 80% 500m PR pace

500m @ 90%

250m @ 95%

250m @ 100%

 

Conditioning:

Complete as many rounds and reps as possible in 11-minutes of:

7 Ring Push-ups

8 Kettlebell Swings (72/53)

9 GHD Sit-ups

10 Overhead Walking Lunges (45/35)

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post row time, score, and experiences to comments

Wednesday, 01 November 2017

Conditioning:

21-15-9 rep rounds of:

Push Jerk (135/93)

Chest-to-Bar Pull-ups

 

For Time

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

T-spine smash – 2:00

 

 

Post time and experiences to comments