Today is a high volume strategy day. Two exercises targeting the same muscle group, starting with an all out :50s Row Sprint that involves you getting in and out of the rower quickly. Move quick ,strategize based on your strengths and weaknesses and get it done.
As always, if you only modify 1 weight or skill from plus, you are on the Green level! Push your limits!
SCORING MARKS
PINK/RED: RX
ORANGE: 101
GREEN: Either 1 skill or 1 weight modified from +
BLACK: +
CONDITIONING RX
4 Round: 4m Work, 1m Rest:
You will ALWAYS row for :50s to start your round. You will stand behind the rower and wait til the timer goes off to begin to get in – Once you finish rowing, you must get out within :10s. You will use the remaining time to work on reps of exercises. This is to teach quick in and out of the rowers.
Row :50s
50 Lunges
50 Squats
50 HR Pushups
50 Ground to OH
50 Pullups
50 Ring Rows
CONDITIONING 101
3 Round: 4m Work, 1m Rest:
You will ALWAYS row for :50s to start your round. You will stand behind the rower and wait til the timer goes off to begin to get in – Once you finish rowing, you must get out within :10s. You will use the remaining time to work on reps of exercises. This is to teach quick in and out of the rowers.
Row :50s
50 Lunges
50 HR Pushups
50 Ring Rows
CONDITIONING +