Warm up = 3 Rounds of:

5-10 Push-ups, 10 Shoulder Triplet, 10 Russian Lunges, 5-10 KTEs, 20 Step-ups

The WOD:

Broomstick Milieu

All done with PVC….

25 Back Squats

25 Front Squats

25 Overhead Squats

30 Jumping Jacks

10 Mountain Climbers

5 Burpees

25 Press

25 Push Press

25 Push Jerk

30 Jumping Jacks

10 Mountain Climbers

5 Burpees

50 Cleans

30 Jumping Jacks

10 Mountain Climbers

5 Burpees

50 Snatches

30 Jumping Jacks

10 Mountain Climbers

5 Burpees

Check out Concept 2’s video and step by step instructions for technique to help improve your rowing stroke!

Concept2: Technique

Warm up =

10 Squats, 10 Press, 10 Deadlift, 30 Jump Rope,

10 Front Squat, 10 Push Press, 10 SDLHP, 30 Jump Rope,

10 OH Squat, 10 Push Jerk, 10 Cleans with Olympic bar, 30 Jump Rope

The WOD

1000 m Row for time

next….

Metcon 7 Rounds for time:

100 Jump Rope

10 Push-ups

Even Monchhichis love to jump rope!

New PRs  in Red!! Way to go…and I have to mention that Matt improved his time by a whopping 20 seconds!

Mindy     4:20.6 Row   10:18 WOD

Agnes     NFT

Kate    4:58.7 Row    9:19 WOD

Kenny    4:23 Row   13:56?   16:07? WOD

Scott H   NFT

Heidi   4:17 Row 11:43 WOD

Ted      3:53 Row  8:39 WOD

Matt 3:30 Row 11:34 WOD

Craig 3:56.8 Row  11:01 WOD

Georgie     4:04 Row 12:38 WOD

Joan     NFT Row  8:31 WOD

Warm up = Row 500 meters, Dynamic Warm up

3 Rounds 5 reps: Mountain Climbers, Slamball, Shoulder Triplet, Squat Jumps

The WOD

Metcon 5 Rounds for time:

20 Weighted Walking Lunges (15-35 lbs each hand)

15 Burpess

10 KTEs

Mindy   19:38  25 lbs

Agnes   17:49   20 lbs for 1 Round, 15 lbs for 4 Rounds

Kate   21:23  15 lbs

Kenny    29:10   20 lbs

Heidi    17:16   20 lbs

Ted  20:47  25 lbs

Matt 18:28  25 lbs

Craig 19:50  25 lbs

Evan   19:10  30 lbs

Joan  16:37  20lbs

Jeff S   20:38  15 lbs (sub Abmat Sit-ups for KTEs)

So in the next week we will be moving to our new home, details to follow.  I was wondering what music would YOU like to listen to while doing the WODs?

I know you are all going to miss the Eye of the Tiger playing about every 5 minutes so I will be sure to put that on the play list!

The WOD

Group WOD for time:

3000 m Row

150 KettleBell Swings

60 Push-ups

150 Step-ups

Kate   12:20

Kenny    12:38                        TOTAL TIME:  13:07

Jeff   13:07