Wednesday October 18 – Rowing Intervals + 6-Min EMOMs

Stations: 6 Min Rowing Intervals & 6-Min EMOMs

60-90 Seconds rest between stations.

 

Station 1: INTERVAL 1 – 6 Minutes of :30/:30

:30 Easy Row / :30 Sprint

R: (2:00/1:45) (2:10/1:55) W:(2:10/1:55) (2:15/2:00) B:(2:15/2:00) (2:30/2:15)

 

Station 2: EMOM 1

Minute 1: 20 Swings R(60+/45+)W(45+/35+)B(35+/25+)

Minute 2: 15 Jungle Gym Rows R: unassisted pullups – max reps not to exceed 8

 

Station 3: EMOM 2

Minute 1: 20 Wall Ball R: 25 B: 15 (20/15) (15/12) 12/10)

Minute 2: 10 V-ups R:12 B: 8

 

Station 4: EMOM 3

Minute 1: 10 2KB Push Press [R:12 B: 8] R(45+/30+)W(40+/25+)B(25+/15+)

Minute 2: 10 Burpee [R:12 B: 8]