13 Aug /1 Comments/WOD 8/14: Wednesday’s 6pm is Rowing Club!!! Workout of the Day 25min AMRAP: 250m Row 20 Thrusters (45/65) 200m Run 20 Deck Squats
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
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