020714

Come out for our next rowing clinic Feb 22nd!

Friday

Level 2

Standing Triple Jump Test 3 attempts
Both feet jump onto non-dominant leg, onto dominant leg, land.

WOD: AMRAP 7
3-6-9-12......reps of;
Thrusters 95/65
C2B Pull ups (scale to regular pull ups, etc.)

Sit Up Test
2 min on, 1 min off

1 min on, 30 sec off

30 sec on, 10 sec off

10 sec on, done

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Level 1

Skill Builder: Front Squat

WOD: AMRAP 7 min
3-6-9-12......reps of
Thrusters (adjust your weight as needed - can be db, or just front squat)
Jumping Pull Ups (jumping pull ups or ring rows as needed)

Finish with the Sit Up Test
2 min on, 1 min off

1 min on, 30 sec off

30 sec on, 10 sec off

10 sec on, done.

Saturday

All Classes

Skill Builder/Strength: Deadlift Build to a 1RM in 20 minutes

WOD: AMRAP 4, Rest 2 min, 4 Min AMRAP (same movements each amrap)
3 Burpees
6 Striders (3x Jumping Lunges each leg)
9 Sit Ups

Post results to comments.