Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rrotations
Active Hang
TRX Row
Strength
20 seconds work / 30 seconds rest repeat each movement 3 times
1) Hollow Hold
2) Superman Hold
3) Hollow to Superman Rolls
4) Hollow Hold to hip thrust
5) Scap Pull-ups
6) Kip Swings
7) Kip Swing Elevates
8) Kipping Pull-up Attempt
WOD
COMPETITIVE
1 minute max calorie row or bike
* Rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
20 Sit-ups
PERFORMANCE
1 minute max effort row or bike
* rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
15 Sit-ups
LIFESTYLE
1 minute max effort row or bike
* Rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
10 Sit-ups
Before class, Backsquat 1RM test 200lb (PR!) that has been a longtime goal.
WOD Competitive on the bike
1 min max effort 19 cals
Round 1 – tried for 38, stopped at 33 for recovery
Round 2- stopped at 30 for recovery 😊
Round 3- pushed for 38 and just made it with my situps.
I still hate that bike haha
Great job! That bike is no joke!
Before class with my buddy Maria & support team JJ & Carol! 🤓
Back-squat 1RM test 175(PR!)
WOD Competitive on the rower
1 min max effort 16 cal
3 Rounds of 32 Cal. Was able to keep the same pace for all 3 rounds. I am not comfortable on the rower but feeling like I am improving.
Congrats on your PR! I would yes definitely improving on your rowing technique.
23 cals for the 1 min. 46 for the sets. Between 3.15-3.30 for the fun rounds