attwpbOct 25, 20201 min readMonday 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 Side1:00 Couch Stretch Each Side1:00 Straddle StretchWarm Up:EMOM121 - 12/9 Cal Row2 - 12 Weighted Drinking Birds3 - 30 Hollow Rocks4 - 10 Roll Outs On Ball20-15-10Hang Power Snatches (75/55)Box JumpsDirectly Into...10-15-20Cals RowingOverhead Squats (75/55)Extra Credit:Back Squat10-8-6-4-2
"Rowing harder doesn't help if the boat is headed in the wrong direction."Pre-Class:1:00 Banded Shoulder Distraction Each Side1:00 Couch Stretch Each Side1:00 Straddle StretchWarm Up:EMOM121 - 12/9 Cal Row2 - 12 Weighted Drinking Birds3 - 30 Hollow Rocks4 - 10 Roll Outs On Ball20-15-10Hang Power Snatches (75/55)Box JumpsDirectly Into...10-15-20Cals RowingOverhead Squats (75/55)Extra Credit:Back Squat10-8-6-4-2
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a