Warmup
400 m run/500 m row
Coach B warmup
10 pass throughs
10 OHS
10 Toes to Bar
10x baby
elephants
10x push ups
1x rope climb
10x push ups
1x rope climb
Skill Work
Hang power cleans
Rowing Technique (Time permitting)
WOD
10 Rounds
12 calorie row
12 Hang Power Clean (135/95) (115/75) (95/65)
10 Burpees
Every 3 minutes, a new round starts. You will stop wherever you are in the round and start at the row again.
Great video with rowing technique tips from Jason Khalipa!
Hang Power Clean technique with Miranda Oldroyd
No comments:
Post a Comment