Fitness and Performance
ROW’D ROYALTY WOD # 3
Strapless rowing prep:
Legs only x 10 pulls
then…
Pause (below knee) recovery x 10 pulls
then..
Full strokes x 10 pulls
500 m row
30 burpees over the erg
2000 m row
Set the monitor with a 2 minute rest between efforts.
You have 2 minutes to complete the burpees.
Any additional time on the burpees will be added to the 2 K time.
Sport
PART A)
ROW’D ROYALTY WOD # 3
500 m row
30 burpees over the erg
2000 m row
Set the monitor with a 2 minute rest between efforts.
You have 2 minutes to complete the burpees.
Any additional time on the burpees will be added to the 2 K time.
PART B)
15 minutes
Snatch technique work
3 position Snatches @50-65%
(power position, above the knee, floor)
E2MO2M x 3-6
10 UB CTB pull ups + Max Thrusters 100/70
Add 2 CTB each set
Rest 60 seconds between each effort
Goal is efficiency and controlled breathing not muscular fatigue.
Your trainer is ready to help you with progression and regressions.
