Friday 1-8-16

Well, the first Row’d Royalty workout has been released and for those of you who signed up, here it is:

-2000m Row for time….but,
The first 1000m Row is timed and is a score and the time for the total 2000m Row is a score as well.

There is a certain way they want you to set up the screen, so make sure to ask your coach on how to set up the rower to make sure it’s done right.  You’ll also need to take a picture of the screen so make sure you have your phone with you. You have until Monday at 7pm to turn in your scores, so either Friday, Saturday or early Monday you should get this row in!

Today we have some fun no doubt….so, here we go

Swink Intro
-Foam Roller review
-Importance of Squat stance

Skill:
-Air Squat
-Ring Rows

“1/2 Cindy”
10:00 AMRAP
-5 Pullups
-10 Pushups
-15 Air Squats

Swink Sweat
Skill:
-DoubleUnders

3:00 AMRAP
-Double Unders
Rest 2:00
15:00 AMRAP*
-10 DB Cleans
-10 DB Squats
-10 DB Press
*EMOTM 10 high knees
Rest 2:00
3:00 AMRAP
-Double Unders

Swink Fundamentals
-Shoulder Strength

Strength:
-3×7-10 Negative Pullups
-3×5-8 Negative HSPU

Skill:
-Double Unders

5 Rounds of:
-20-30 Double Unders
-15/Arm DB Swings
-7 Burpees

Swink Performance
-Shoulder Strength

Strength:
-3×Max Unbroken Strict Pullups
-3×Max Unbroken Strict HSPU

15:00 AMRAP
-9 Toes 2 Bar
-5 HSPU
-1 Deadlift (225/185)

image

These are gonna be fun!…..

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