SKILL: ROWING
Let’s jump back onto the rowers today! It’s been awhile and we had some people that missed out on our previous rowing sessions (or maybe were not even members at the gym yet!) So, let’s go back to the basics! We’ll review rowing technique, tips and tricks.
Remember “Figure It Out, Fast?!’ How about we play an abbreviated version today? We will divide everyone at class up into 4 teams. Each team will complete 5 rounds of 100 M Rows. Every team member must go one time; after that, you can decide. When it is your turn you will row 100 M. If you go over and the rower stops on 106 Meters, everyone on your team does 6 burpees. That’s round 1. Next person, same rules. Try to land on 100 M. This time the team member gets the rower to stop at 98 Meters, that’s 2 burpees for the whole team for round 2. So on and so forth…
WOD: For Reps, With a Partner
5 M Row (C.)
1 M Rest
5 M Push Press (95/65)
1 M Rest
5 M Slamball Shoulder Rolls (60/40)
1 M Rest
Teams of 2 will work together at each station, fight gone bad style, to achieve as many reps/cals as possible in the allotted time. Teams will move together station to station with a minute rest in between each. Only one of the teammates can work at a time, while one teammate is performing reps the other teammate must rest. Score will be total accumulated reps.