Wednesday: Row like A?

Wednesday: Row like A?

Wednesday: Row like A?

How do you row?

Do you squirm when you see row repeats…or a long row come up in a WOD?

Are you excited just because you’ve got long limbs but think you could do even better?

Do you crank up the damper setting to 10 only because there’s no 11?

It’s cool – we’ve got your back!

This Saturday from 12pm -1pm at High Voltage we’ve got the

Row Like a MOFO (or like a pro – you’re call) Skill Clinic

Taught by our very own PRO rower Jeff Wamester

So…who is this ‘Jeff’?

Jeff is a Collegiate Champion Rower and Champion Coach – before the last NLI he heard Stefan Josh and I talking rowing strategy for the 8 minute partner row…he quickly pointed out a few small errors we had in our plan and helped us formulate a better plan…

The result…our Volts & Vixens CRUSHED it!

$20 – All Current Volts & Vixens who Pre-Register at the box by the whiteboard

$25 – Day of registration (if there are spaces remaining)

$35 – Non-High Voltage Members

-So here’s my question – how do you row? Do you have your rowing game on lock or are there some additional holes that an hour with an expert could help raise your game?

Post thoughts to comments.

 

 

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www.acroconstructors.com

Give some love to our Week 3 WLC partners – ACRO Constructors!

“Building strong and lasting relationships with our clients based on mutual trust is the blueprint of our success”

Skill: Pre-Skill Anaerobic

150m Row x2 sets

Skill: Double Under Instruction/Skillz & Drillz

WOD:
400m Run w/bumper

50x Sit Ups
40x Double Unders (120 single unders)
30x Walking Lunge
20x Burpee w/jump over box
10x Burpee Pull Ups
Run 400m

Ax3.
A1. Row 250m rest 30 sec
A2. Barbell Walking Lunge rest 30 sec
A3. GHD Raise x10-12 rest 30 sec

B. WOD: ‘The Grind’
For time:
800m Run
50x Double Unders/150 singles
40x Pull Ups/ring rows
30x Overhead Walking Lunge w/bumper plate (each leg)
20x Burpee w/jump Over box/step over box
10x Generators
1 Rope Climb/3 rope pulls
Run 400m w/bumper

Ax3.
A1. Row 250m rest 30 sec
A2. Barbell Walking Lunge rest 30 sec
A3. GHD Raise x10-12; 2020 rest 30 sec

B. WOD: ‘The Grind’
For time:
800m Run
50x Double Unders
40x Pull Ups (adv=ctb Pull Ups)
30x Overhead Walking Lunge w/bumper plate (each leg)
20x Burpee w/jump Over box
10x Generators (come in & find out what our ‘latest’ High Voltage creation is!)
1 Rope Climb
Run 400m w/bumper