ROWING RULES FOR TODAY: ONLY 1000 Meters+ done at 1 Sitting is Allowed to be recorded today. No, you cannot row 500 get off the rower, then get back on and row 500 more. No your rowing in the WOD today does not count. It is 1 NONSTOP ROW AT 1000 Meters. Take a pic and send it to me. Make sure you have someone (preferably a coach) to witness. Rules will change daily. Pay attention.
Todays Schedule: 6am/8am/9am/530pm WODÂ – SPIN 530pm
STRENGTH
20 Rep Squat Program Week 4: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!
WOD FOR TIME:
400m Row
40 Wall Balls (20/14lbs.)
40 Alt Step Back Lunges
300m Row
30 Wall Balls
30 Alt Step Back Lunges
200m Row
20 Wall Balls
20 Alt Step Back Lunges
100m Row
10 Wall Balls
10 Alt Step Back Lunges
STRENGTH
20 Rep Squat Program Week 4: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!
WOD FOR TIME:
400m Row
40 Wall Balls (20/14lbs.)
40 Alt Step Back Lunges
300m Row
30 Wall Balls
30 Alt Step Back Lunges
200m Row
20 Wall Balls
20 Alt Step Back Lunges
100m Row
10 Wall Balls
10 Alt Step Back Lunges
STRENGTH
20 Rep Squat Program Week 4: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!
WOD FOR TIME:
400m Row
40 Wall Balls (20/14lbs.)
40 Alt Step Back Lunges
300m Row
30 Wall Balls
30 Alt Step Back Lunges
200m Row
20 Wall Balls
20 Alt Step Back Lunges
100m Row
10 Wall Balls
10 Alt Step Back Lunges