Thursday 04.13.23

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds:
10/8 Calorie Row
8 Burpees
:30 Rest

QUALITY TIME (Min 16-22)

Rowing Technique (see coaches note)

ATHLETES NOTE:
Rowing technique can always be improved! Focus on the order of operations. Set up position, leg drive, slightly lean back, finish with arms. Then return back in opposite order, but slower. Keep the handle low, just above your body, finishing between the belly bottom and chest.

GET FIT (Min 25-50)

AMRAP 25
Climb the Ladder
10 Calorie Row
100m Run
20 Calorie Row
200m Run
30/300m, 40/400m, etc…
** Runs should be done in 100m shuttles, 50m out and back **

ATHLETES NOTE:
You want to stay consistent in both the Run and Row, however pick one of the two movements to put a little more emphasis on today, using the other to recover a bit and get back in complete control. Let the two movements balance each other out.

(WELLNESS WOD)

Same as Get Fit

COMPETITORS EXTRA

Power Snatch
Every 3:00 for 15:00
5 Reps
Choose a ‘working’ weight and stay with that for all sets