Search
  • attwpb

Monday 10.26.20

"Rowing harder doesn't help if the boat is headed in the wrong direction."


Pre-Class:

1:00 Banded Shoulder Distraction Each Side

1:00 Couch Stretch Each Side

1:00 Straddle Stretch


Warm Up:

EMOM12

1 - 12/9 Cal Row

2 - 12 Weighted Drinking Birds

3 - 30 Hollow Rocks

4 - 10 Roll Outs On Ball


20-15-10

Hang Power Snatches (75/55)

Box Jumps


Directly Into...


10-15-20

Cals Rowing

Overhead Squats (75/55)


Extra Credit:

Back Squat

10-8-6-4-2


24 views0 comments

Recent Posts

See All

Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips

2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs

5 Rounds: 50 Double Unders 15 Push Press (115/85) 10 Shoot Throughs