I. Row 30/20kcal
II. Coach’s Choice
(Dynamic Mobility Complex and/or Spikeball)
“Row Ascension Ladder”
Complete each of the following workloads as quickly as possible (for time)
Row 3/3 kcal x Rest :30
Row 6/5 kcal x Rest :30
Row 9/7 kcal x Rest :30
Row 12/9 kcal x Rest :30
Row 15/11 kcal x Rest :30
Row 18/13 kcal x Rest :30
Row 21/15 kcal x FIN
Notes: Kcal workload assignments read as Male Athletes/Female Athletes.
Post total time to complete row kcal to comments (total time minus the rest total of 3:00).
20 Rounds for time of
1 x Clean (155/115lbs)
5 x Push-ups
Notes: Integrity in the execution of today’s reps is critical. We want to see who can finish this without letting the IDEA of a blistering pace negate the completion of range of motion execution. Substandard movements yield only a greater capacity to move poorly; Attention to detail freaks, hence fast will be experienced in the smoothest of contexts (… ahem, ‘smooth is fast’).
Provided the movement competency is present: 185/135 RX+
Prepare those minds ahead of time by simply thinking it through, freaks. Then show up today to bring the lumber and Get Some. Yessssss.
Post scores to comments.