10/10/2019

10/9/2019
October 8, 2019
10/11/2019
October 9, 2019

W.U.  Cover Rowing Tech

Conditioning:   3 x 500M Row Sprints

*Record the fastest time.   Use a partner in a you go/I go scenario.

Skill:  Spend 8 Mins work on ROM for the Kipping Pullup

W.O.D 4 x 3 Min Periods

3 Min AMRAP’s of

  • 10 x Calories
  • 5 x Pushups
  • 10 x Lateral Hops over the rower

Rest 1 Min

3 Min AMRAP of

  • 5 x Burpees
  • 10 x Ring Rows
  • 15 x Squat Jumps to pullup bar touch

Rest 1 Min

**Repeat each sequence