Rowing

MG WOD -WEDNESDAY 11.04.22 – “MADAME”

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Set 1
20 Pulls on the rower (easy pace)
10 Step Up/ each

Set 2
20 Pulls on the rower (moderate pace)
15 Box Jump Step Down

Set 3
20 Pulls on the rower (fast pace)
10 Box Jump

Set 4
250mt (1k peace)
5 Box Jump #75/60

CONDITIONING
“MADAME”

For Time:
1,000/800m Row
25 Box Jumps #75/60
1,000/800m Row
50 Box Jumps #60/50
1,000/800m Row
75 Box Jumps #50/40

M WOD – THANKS GOD IT’S FRIDAY 25.03.22 – ”MIXED ROW”

MOBILITY & WARM UP

5 Sets:
10 Lateral Plank Walk / Direction
10 Sit-ups
10 Single Leg Deadlift
10 Toe Touch + Jump
10 DB Snatches (light weight)

SKILLS & SPECIFIC WARM UP

ROWING

3 Sets x :20 Fast Pull, Slow Return

3 Sets x :20 Upright Torso

3 Sets x :20 Level Hands

1 Set x 250/200m Row

CONDITIONING
“MIXED ROW”

For Time:
250/200m Row
500/400m Row
750/650m Row
1,000/800m Row
750/650m Row
500/400m Row
250/200m Row

Rest 1:00 between efforts

M WOD – WEDNESDAY 17.11.21 – “YOU AND ROW”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Rowing

CONDITIONING
“YOU AND ROW“

For Time
1000 Mt Row
500 Mt Row
1000 Mt Row
Rest 3′ Minutes Every set

M WOD – THANKS GOD IT’S FRIDAY 12.11.21 – “SPARTAN RACE 2.0”

SKILLS & SPECIFIC WARM UP

Pose Running – Running Warm Up

CONDITIONING
“Spartan Race 2.0“

For Time
500 Double Unders
Every 100 Do 400Mt Run

M WOD – MONDAY 25.10.21 – “ER BARCAROLO”

MOBILITY & WARM UP
600 mt run
20 PVC Pass Through
10 Alternate Samson Stretch
5 Spiderman & Reach x Side
30 Front Leg Swing
then:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

CONDITIONING
“ER BARCAROLO“

Each for time:
4 x 750m Row
Rest 2,30 minutes between
each effort

Sub:
45/30 Cal Assault Bike
750 mt Ski Erg

Score is more slowest

M WOD – THANKS GOD IT’S FRIDAY 10.09.21 – “SAINTS ROW”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Rowing

CONDITIONING
“SAINTS ROW“

Each for time:
5 x 500m Row
Rest 2 minutes between
each effort

Scaled Version

Each for time:
5 x 250m Row
Rest 2 minutes between
each effort

Score is more slowest

WM WOD – THRURSDAY 26.08.21 – “ESCALADER”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders

CONDITIONING

“ESCALADER”

For Time:
20 Floor Press #60-40
50 Double Unders
1000m Row
50 Double Unders
20 Floor Press #60-40

MG WOD – TUESDAY 27.07.21 – “KLING”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge

SKILLS & SPECIFIC WARM UP
10′ Practice Double Under

CONDITIONING
“KLING”

4 Round For Time:
25 Row Cals
60 Double Unders

MG WOD – SATURDAY 24.04.21 – “THE GHOST”

MOBILITY & WARM UP

3 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats

3 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises

CONDITIONING

“The Ghost”
6 rounds, 1 min per
station, for max reps:
Row Calorie
Burpee
Double Under
Rest 1 min

M WOD – SATURDAY 27.03.21 – “FLOW”

WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

CONDITIONING
“FLOW“

5 sets:
4′ min Bike Erg
3′ min Row
2′ min Ski Erg
No rest betweent sets