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09.24.2015

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IMG_0305ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Max Wattage Efforts
Set-up a Concept 2 Rower and work through the following
Warm-up:
Row 2 Rounds of 250m x :30 rest
2 practice attempts of:
In ten pulls or less execute a maximum wattage output
3 maximum effort attempts of:
In ten pulls or less execute a maximum wattage output

Post scores to comments.

 

“En Vitro”
Complete for time
Run 400m
30 x Ring Row
30 x Anchored Abmat Sit-ups
Run 400m
15 x Ring Row
15 x Anchored Abmat Sit-ups
15 x Ring Row
15 x Anchored Abmat Sit-ups
Run 400m
10 x Ring Row
10 x Anchored Abmat Sit-ups
10 x Ring Row
10 x Anchored Abmat Sit-ups
10 x Ring Row
10 x Anchored Abmat Sit-ups
Run 400m

Notes: Athletes may opt to make the Anchored Abmat Sit-ups weighted with 20/14lb Dynamax Medicine Balls.

Post scores to comments.

Samy Daghir

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