8/14: Wednesday’s 6pm is Rowing Club!!!

1 Response

1. 

   Coach Tony

   August 13, 2013 at 6:18 pm

   Reply

   Rowing club WOD for 8/14/13 @ 6:00 pm. Please sign up online

   Warmup:
   ROM drills & mobility work
   5:00 min
   – front rack flossing
   – hip distraction
   – hamstring untacking

   Then: 5:00 min
   Rowing drills
   – pick drill
   – pause drill

   18 min AMRAP:
   row 200m
   2 Ground-2-overhead 95/135
   2 push-ups

   Every round there after add 200m to each rowing piece & add 2 additional reps to barbell movement & gymnastics movement

   Score is based on total meters + reps

   Warm down for 5 min
   – active stretching
   – quad barbell smash
   – Achilles tack & floss

   – COACH TONY