Monday, November 1, 2021

Rowvember begins: extra rowing workouts daily!!!

Warm up:

JJ,T’s,pogos, lunges, kna

Michael Phelps

2 min cardio

30’s - flutters, bicycles, alt Kte, Bugs

Hip circuit

PVc

Skill

3 Rep max Strict Shoulder Press

2x6 at that lbs

WOD

15 min EMOM

4 Power Snatches (75-80%1RM)

4 Box Jumps

15-16 min do Max Pendlay Row

Rowvember

3x500 m @5

Recent Posts

WOD Row 500m/Bike 1200 (op at ended of last 60 Push Ups 100 Dying Bugz 60 Pusfups Row/Bike Then, 60 KB SWINGS!

WOD 16 min AMRAP of: 2 Wall Walks 8 Deadlifts (155/225) 12 v-ups 16 Double Unders Run 1 lap

WARM UP - Board 2 Rounds of halves!! WOD Tabata Alt Knees to elbows 4 mins of max reps es- DB Snatch Tabata Burpees 4 mins of Max reps squats