Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press
Strength
Every 1:30 on the minute x 4 rounds
Pendlay Row x 8
Every minute on the minute x 5 rounds
Farmer hold x 35 seconds
WOD
EMOM 21
* Adjust reps, weight, and meters row to challenge you each minute. You should feel like you have to move quickly.
COMPETITIVE
Min 1) 250m Row
Min 2) 6 Sandbag Cleans (100 / 50), 6 Burpees
Min 3) Rest
PERFORMANCE
Min 1) 200m Row
Min 2) 6 Sandbag Cleans (50 / 30), 6 Burpees
Min 3) Rest
LIFESTYLE
Min 1) 40 second Row
Min 2) 6 Sandbag Cleans, 6 No Push-up Burpees
Min 3) Rest
This did not look like a feel good workout. But everyone worked super hard and everyone got through it 😍💪🔥
Pendlay Row up to 100lbs
Farmer holds 50lb DBs
WOD Competitive
12 cals on bike in lieu of rowing 🤢
This was tough! Towards the end barely got the 12 cals in.
Great job by everyone this morning!
Don’t be fooled by the 1 minute rest….
Competitive
Finished the rowing right on time.. every time.. 😬