Rowing workshop Sunday September 30 at 11:00 am,
right after class!
This is an excellent opportunity to learn to
use the rower more efficiently.
warm up
- 10 staggered stance push ups
- 20 lunges side to side with dowel not leaving the 3 points
- 10 squats with dowel
- 10 shoulder dowel warm up
Cristine Girards snatch warmup
3 rds mobility on foam roller, lats, posterior chain and snatch work with dowel
3 3 3 3 3
1 snatch deadlift shrug
1 snatch
Metcom
50 double under/100 s skips
7 pull ups/ 7 dips
10 db front-rack step ups (30/40lb)
75 double under/ 125 single skips
5 muscle up or 5 pulls up and 5 dips
10 db front-rack step ups
100 double under/200 single skips
3 muscle up or 3 pull up and 3 dips
10 db front-rack step ups