5 Rounds for time:
Row 1000m
30 Walking Lunges
Rowing Technique:
- Courtesey of Thames Rowing Club
Blog Articles
WOD – May 21
WOD – May 8
For time:
5 km Row/Run
WOD – May 4
Tabata This
For each exercise do 8 rounds of 20 seconds followed by 10 seconds rest between rounds and a 1 minute rest between tabata exercises. Continuously running clock.
Tabata Squats
1 minute rest
Tabata Pull Ups
1 minute rest
Tabata Push Ups
1 minute rest
Tabata Sit Ups
1 minute rest
Tabata Row (cal)
Your score for each exercise is the lowest number of reps during any of the rounds. Your toal is the total of the five Tabatas.
For example, if you scored
15 squats
8 pull-up
9 push-up
11 sit-up
9 row
Then your score would be 52.
WOD – May 3
“Jackie”
For time:
1000 meter row
50 Thruster 45 lbs
30 Pull-ups
WOD – May 2
Three rounds for time:
Row 500 meters
12 Muscle-ups
No Rower at home? Substitute 70 Double unders for 500m rowing.
WOD – April 20
Row 2K for time.
WOD – April 8
Max rounds in 20 Minutes of:
150m Row
5 Push Press 95/65
15 Double Unders
WOD – April 2
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
WOD – March 30
We are going to begin change from a 3 on – 1 off workout structure to a 5-2 workout. This is due to the number of our members who are on this schedule. We will continue posting WOD for weekends and run classes on weekends for those on the 3-1 schedule, or independant schedules.
Row 5000m for time.
WOD – March 27
Row 1500 Meters
50 Push-ups
Row 1000 Meters
75 Push-ups
Row 500 Meters
100 Push-ups
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