Our PVCF Team is teeeeeming with talent 😉 Curious on rowing technique? Pick the minds of Coach Liz E. as well as Coach Haley! Check out her bio  here !

Our PVCF Team is teeeeeming with talent 😉 Curious on rowing technique? Pick the minds of Coach Liz E. as well as Coach Haley! Check out her bio here!

 

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

1. Warm-up: EOMOM 10
odd minutes: 1 wall walk or 10′ handstand walk
even minutes: 10 cossack squats + 10 russian kettlebell swings

2. ✨🌊“Nancy Making Waves″🌊✨
For time:
Row 500m
21 Overhead Squats 75/53
Rest 2 minutes
Row 500m
18 Overhead Squats 95/63
Rest 2 minutes
Row 500m
15 Overhead Squat 115/73
Rest 2 minutes
Row 500m
12 Overhead Squats 125/83
Rest 2 minutes
Row 500m
9 Overhead Squats 135/93

30 min cut-off. Share and wait for rowers as needed for large classes.

LIII: as rx’d.
LII: Scale weight progressively as needed. Sub Front squats if you are unable to Overhead squat
LI: Three Rounds of:
Row 300m
15 Overhead Squats or Front squats
Rest 2-3 minutes

Have fun!

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