11.10.16 Team 5k Row and Holds

November 09, 2016

Ashley Neary getting after it at the Competitors class!!!


FITNESS & LIFESTYLE
SKILLS
5-10 Minutes of Row Technique

–If you can make it through the whole video there is a lot of good stuff, but he is such a snor-hound!–

METCON
“Team 5K Row”
4 person teams
Each teammate will complete:
250m row
+ partner hold on pullup bar + partner plate hold (45,35) overhead.
In this workout:
P1-does 250 row
P2-rests
P3-holds on pullup bar
P4-holds plate overhead

you must switch in this order. p1 may not row until all other partners are hanging or holding. aftwr the row you rest, so this should be an all out effort. once 5000m is accomplished the wod is complete.

Enjoy!!!

EXTRA CREDIT-CASHOUTS
ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday, Saturday)
Long Interval Interval
3 rounds
Row 3 x 1500 meters
Or
Run 3 x 1200 Meters
Or
Assault 6 minutes for Calories
Rest 3 Minute Between Rounds

CORE
100 Weighted Abmat Situps

PERFORMANCE & SPORT
ACTIVE RECOVERY/MOBILITY/REST DAY

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