Race to the Rower

EQUIPMENT: Barbell (a: 105/75, i: 85/55, b: 65/35), DBs (a: 25's/20's, i: 20's/15's, b: 15's/10's), Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

-then:

*400m Run

*40 x Double-Leg Mtn. Climb (= plank hop in/ out)

SET #1:

*20 x Man Maker for time (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

-Upon Immediate Completion: Row (for meters)

-Time will be called as soon as all 7 rowers are occupied for 1 Minute

SCORE = Total Meters Rowed (top 7 finishers only)

SET #2:

*20 x Bear Complex for time (a: 105/75, i: 85/55, b: 65/35)

-Upon Immediate Completion: Row (for meters)

-Time will be called as soon as all 7 rowers are occupied for 1 Minute

SCORE = Total Meters Rowed

SET #3:

*20 x Bodyblaster for time (Burpee+Pull Up+K2E)

-Upon Immediate Completion: Row (for meters)

-Time will be called as soon as all 7 rowers are occupied for 1 Minute

SCORE = Total Meters Rowed

SET #4:

*20 x Hang Power Snatch + Pressing Snatch Balance (a: 105/75, i: 85/55, b: 65/35)

-Upon Immediate Completion: Row (for meters)

-Time will be called as soon as all 7 rowers are occupied for 1 Minute

SCORE = Total Meters Rowed

(Sub for Pressing Snatch Balance = OHS)

SET #5:

*20 x DB Squat Clean + Hang Split Squat Cleans Right AND Left

-Upon Immediate Completion: Row (for meters)

-Time will be called as soon as all 7 rowers are occupied for 1 Minute

SCORE = Total Meters Rowed

OVERALL WORKOUT SCORE = Total Meters Rowed over all 5 Sets

RESULTS: 

-we had 10 people in class today

-everybody finished with over 1300m rowed

-top finisher scored over 2700m

FINISHER:

*50 x Landmine Rotation for time (70#/55#)(Rx+: 80/60)