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Tag Archive for: Rows

  • STT2.1

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence
    -100 quality warm up reps of the BB row. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -Run 200m, include some sprints.

    Strength

    -DE Barbell row 70% 1RM x 3 x 4-8
    -On :40

    S&C WOD

    4 RFT
    10 Pistols (each leg)
    10 Evil Wheel roll outs
    50m Farmers walk 20/15kg each hand  

    Cool Down

    -Immediately run 200m post workout. Focus on good skill for the duration of this run.

    -3X NFT 5-15 reps
    Tall Clean
    Walking Jerk
    Reverse Hypers
    OHS
    MWOD
    Box Breathing

    Intent

    Speed barbell rows to great power in your upper body for pull movements. Then a wod with a lot of lower body work and some more upper body pulling. Finish off with “Tabata Hollow Rock Monday”

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