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Blog
Wednesday December 13, 2023
Warm-Up For Time:
10 Pulls on Rower
10 Air Squats
10 Pulls
10 Burpees
10 Pulls
10 Push-Ups
10 Pulls
10 Jumping jacks
10 Pulls
10 Sit Ups
Rowing Technique & Tips Videos:
Body Position Stroke Rate Rowing technique
Rowing Technique & Pacing:
Set 1:
15 Easy Pulls on Rower (Remain Tall and perfect form)
Set 2:
15 Pulls on Rower at 18-20 Strokes per minute.
Set 3:
15 Pulls on Rower at 22-24 Strokes per minute.
Set 4:
15 Pulls on Rower at 26-30+ Strokes per minute.
Pacing:
3 Sets x :30 Row
-Rest :30 Inbetween
-Increase Pace each
WOD: 12 Rounds
Rx, Intermediate, Beginner:
Row for Cals :30
Rest :30
Stretching (6:00):
Accumulate:
1:00 Sit and reach (right leg)
1:00 Sit and reach (left leg)
1:00 Sit and reach (straddle)