Look ahead! It's the Rowing Program! For more information click below:

Look ahead! It's the Rowing Program! For more information click below:

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Clean Warm-up: 3 Rounds of 3 Clean Deadlifts, 3 Clean Pulls, 3 Clean High Pulls, 3 Muscle Clean, 3 Power Clean + 10 Ring rows or pull-ups between each round


2.  📿“Lasso of Truth”📿
In teams of 2
For time:
10 Rope climbs
20 Power Cleans 155/108
8 Rope climbs
16 Power Cleans 175/123
6 Rope Climbs
12 Power Cleans 195/133
4 Rope Climbs
8 Power Cleans 205/143
2 Rope Climb
4 Power Cleans 225/153

One athlete works at a time, divide reps evenly between athletes.

LIII: as Rx’d with legless rope climbs
LII:Regular rope climbs or plank climbs.Choos📿e your starting and ending weight from the below ladder as appropriate:
45/25
55/35
65/45
75/53
95/63
115/73
135/93
155/108
175/123
LI: 4 Rounds for time of:
2 Plank Climbs
10 Muscle Cleans at a moderate to light weight. Work on technique

Have fun!

Comment