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
See AllAbvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups
ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges
WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose