11-4-15 Rower Maintenance

Skill Work 1 min side plank 1 min side plank 10 I, Y, T 1 set max rep unbroken strict pullup

CONDITIONING (10x) 150m row – 1 min rest between efforts Your score will be your slowest and fastest efforts (but we recommend that you keep track of all 10 as we will be retesting this in two months or so)

Over the next few weeks we are going to do so rowing workouts and focus on the skill of rowing as well as sharing some tips each week.


11-4-15

ROWER MAINTENANCE: • Wipe down rail before and after each use (shiny mirror-like sheen) • Release handle after each use • Check battery power before WOD to ensure adequate life • Set foot pads to a location that will have the balls of the feet over the textured portion of pad

Concept2 – Excellence in Execution (Angela Hart, CF Rowing Cert) (CFJ Preview) [wmv][mov]

Starting position: o Chest up o Arms straight o Knees over laces o Hip FLEXION

Recent Posts

See All

10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8