1/17/2018

1/17/2018

Workout of the Day:

1) Coach led Warm-up

2) For time complete
1000m Row
then
5 Rounds of
50 Double Unders
25 KB Swings (Russian) 70/53
then
1000m Row

If there are more people than rowers stagger the start. One group starts on the rowers. As soon as they finish the next group begins.


3) Mobility/Stretching


Competition Programming:

1) EMOM for 6 Minutes complete 5 Power Cleans starting at 50% + 10lbs of your 1RM adding 5lbs each set
90 second rest
EMOM for 6 minutes complete 5 Power Snatches starting at 50% + 10lbs of your 1RM increasing 5lbs each set
Notes: these should be touch and go

2) For time complete
21-15-9-15-21 reps of
DB Thrusters 50/35
Double unders x2

3) Mobility/Stretching



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