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Tuesday- Skill Day- 10-20-15

19
Oct

Tuesday- Skill Day- 10-20-15

VOD

Take delight in the Lord, and he will give you your heart’s desires.

– Psalm 37:4 NLT

Warm Up

Partner Rows

200m (Hip hinge…no leg bend)
200m (Heels Glued down)
200m (just Arms)
200m (strapless)

*while partner 1 is on the rower…partner 2 is doing
10 sit ups
Squat hold
(switch every 200m)

Review Rowing Technique

Clean & Jerk Technique

Skill:

Rowing Tech:

4 sets:
Row 150 meters (hard!)
rest 2 min between sets

RX WOD:

5 Rounds (anaerobic Training)

7 Touch & go power clean & push jerk) (Heavy as possible)
sprint 100 meters full out
rest 2 minutes between rounds

REC WOD:

Full Tabatalow score per station
(4min each station) 

-Russian KB Swing (fast turn over)
-Back Extensions OR supermans
-Jump Rope (singles OR Doubles) you choose
-Row for cal