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.


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

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B