Part A:

Rowing Week #2

Rest 60 seconds between each round x 8

500/400m at the following paces:

Rounds 1- 3 at +4 Rounds 4, 5 at +2

Rounds 6 and 7 at 0

Final Round at -2

Part B:

Set your 3 rep max as 100%

2x10 at 60%

2x8 at 65%

1 AMRAP at 70%

4:00 minutes on x 2:00 Off x 5
*AMRAP and pick up where you left off\
60 DU
20 GHD sit-ups
20 push ups
10 Power cleans at 185lbs/125lbs

1:30 On 1:30 off X 10  
12 KBs 32kgs/24kgs
8 Burpees BJO 24"/20"
6 BM
*AMRAP and pick up where you left off.

12 min to try and complete the following:

30 Power cleans 115/75

30 Front Squats

30 Shoulder to overhead

30 Hang squat clean thruster

But.. EMOM starting at 0:00 you must buy in with 3 burpees

30 rounds for time switching every round

Complete:

5 T2Bs

7 Box Jump Overs 24"/20"

9 KBS 24kgs/16kgs

Every 6 mins x 5

Round 1 start with:

90 DU

9 Ring MU

45 DB snatch 50/35

Every Round after round 1 reduce the total reps by:

10 DU, 1 MU, and 10 Snatches

*Therefore you will end with 50DU 5 RMU 5 Snatches On the final round

A: Bench Press 4x10 at 60% of your 3 RM,

if you do not have one, work up to a heavy set of 10.

B:Rowing Week #1

600/500m at your estimated 2km pace+4sec/500m.

Rest 90 seconds x 6

4 Rounds for time

8 BM

16 One arm OH lunges at 50lbs/35lbs

Rest 4 mins

5 RFT of

4 Wall walks 2 rope climbs

4:00 on 4:00 off X 4

AMRAP the following three movements

-Row

-DB Snatch 50/35

-Burpee over the rower

RD 1 = 21 reps/cals of each

RD 2 = 18 of each

Rd 3 = 15 of each

RD 4 = 12 of each

Score each 4 min AMRAP separately for total reps.  Start back at the top after each 4 min of rest.

Gym is closed! See you all on Tuesday starting at 6AM!