As always, if you only modify 1 weight or skill from plus, you are on the Green level! Push your limits!<\/strong><\/p>\n SCORING MARKS<\/strong><\/span> Today is a high volume strategy day. Two exercises targeting\u00a0the same muscle group, starting with an all out :50s Row Sprint that<\/p>\n
\nPINK\/RED: RX<\/strong><\/span>
\nORANGE: 101<\/strong><\/span>
\nGREEN: Either 1 skill or 1 weight modified from +<\/strong><\/span>
\nBLACK: +<\/strong><\/p>\n\n
CONDITIONING RX<\/b><\/h6>\n<\/blockquote>\n
4 Round: 4m Work, 1m Rest:
\n<\/strong>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.<\/em>
\nRow :50s
\n50 Lunges
\n50 Squats
\n50 HR Pushups
\n50 Ground to OH
\n50 Pullups
\n50 Ring Rows<\/h6>\n
\n\n
CONDITIONING 101<\/b><\/h6>\n<\/blockquote>\n
3 Round: 4m Work, 1m Rest:<\/strong>
\nYou 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.<\/em>
\nRow :50s
\n50 Lunges
\n50 HR Pushups
\n50 Ring Rows<\/h6>\n
\n\n
CONDITIONING +<\/b><\/h6>\n<\/blockquote>\n
4 Round: 4m Work, 1m Rest:<\/strong>
\nYou 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.<\/em>
\nRow :50s
\n50 Lunges
\n20\/10 WB<\/em>
\n50 Squats
\n50 HR Pushups
\n50 Ground to OH
\n50\/30<\/em>
\n50 Pullups
\n50 Ring Rows
\nLegs\/Ropes Straight<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"