ONLINE ROWING COMPETITION:
Every week for the next 4 weeks a new rowing workout will be announced every Wednesday at noon and we will have until Monday to complete and submit a score. You will see the WOD posted on the Rebel WOD Blog each Thursday. Please discuss the best time to perform the Rowing WOD with your trainer.
Fitness
5 sets:
Russian step ups x 6-8 each leg
DB Chest press x 10-12
V sits x 10-15
Rest 90 seconds
12 minute AMRAP
10 Box jumps
15 KB swings
20 Mt. Climbers
Performance and Sport
Front Squats
EMOM x 5
2 x 1 & 1/4 @50%
Push press
EMOM x 5
3 @50%
2-3 rounds
10-30 UB DU
2-5 MU
Rest 1:2
Open WOD 13.3
12 minute AMRAP
150 Wall balls 20/14
90 DU
30 MU
Compare to 2013 results
