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Monday 5.9.16

8
May

Monday 5.9.16

No Group Warm Up – Skill Work Starts at 10 After the Hour

Skill Work (10 Minutes)

Rowing – The Basics Rowing Technique – Click Here

  1. Finish Position (Arms Only Rowing)
  2. Body and Arms Rowing
  3. Full Body Rowing

2 Minutes at each step followed by 4 minutes of moderate rowing.

 

Light Bar Complex

2 Sets (Light bar should be about 50-60 % 1 RM)

5 Deadlifts

5 Hang Clean Shrugs

5 Hang Clean High Pulls

10 Hang Cleans

 

Strength

OT2M for 10 Minutes

5 Reps at 75% of 1 RM

L1 Hang Clean

L2 Power Clean

L3 Squat Clean

 

WOD (Level 3)

21-18-15-12-9-6-3

Thrusters 95/65

Row for Calories

 

WOD (Level 2)

21-18-15-12-9-6-3

Thrusters 75/55

Row for Calories

 

WOD (Level 1)

* 18-15-12-9-6-3

Thrusters 65/45

Row for Calories

 

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