ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Max Wattage Efforts
Set-up a Concept 2 Rower and work through the following
Warm-up:
Row 2 Rounds of 250m x :30 rest
2 practice attempts of:
In ten pulls or less execute a maximum wattage output
3 maximum effort attempts of:
In ten pulls or less execute a maximum wattage output
Post scores to comments.
“En Vitro”
Complete for time
Run 400m
30 x Ring Row
30 x Anchored Abmat Sit-ups
Run 400m
15 x Ring Row
15 x Anchored Abmat Sit-ups
15 x Ring Row
15 x Anchored Abmat Sit-ups
Run 400m
10 x Ring Row
10 x Anchored Abmat Sit-ups
10 x Ring Row
10 x Anchored Abmat Sit-ups
10 x Ring Row
10 x Anchored Abmat Sit-ups
Run 400m
Notes: Athletes may opt to make the Anchored Abmat Sit-ups weighted with 20/14lb Dynamax Medicine Balls.
Post scores to comments.
Wattage: Somewhere north of 650
Workout: 20:20
“Max Wattage”: 718
“En Vitro”: 15:58 rx’d
“En Vitro”: w/Clapping Push-ups for Ring Row @ 36:??