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

13
Aug

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

1 Response

  1. 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

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