Skill Talk:

Review the 4 positions of the stroke

  • Catch
  • Drive
  • Release
  • Recovery

Warm Up:

Round 1:

Row with focus on Stroke Rate

  • 1 min @ 18
  • 1 min @ 22
  • 1 min @ 24

3 min AMRAP

  • 4 Pass Throughs with PVC
  • 8 Good Mornings with PVC
  • 8 Russian Lunges with PVC

Round 2:

Row with focus on Stroke Rate

  • 1 min @ 24
  • 1 min @ 28
  • 1 min @ 32

3 min AMRAP

  • 8 Tea Pots - R
  • 8 Tea Pots - L
  • 8 Banded Bow and Arrow - R
  • 8 Banded Bow and Arrow - L

Workout:

"Rowing Annie"

For Time.

  • 500m Row
  • 50 Ab Mat Sit Ups
  • 400m Row
  • 40 Ab Mat Sit Ups
  • 300m Row
  • 30 Ab Mat Sit Ups
  • 200m Row
  • 20 Ab Mat Sit Ups
  • 100m Row
  • 10 Ab Mat Sit Ups

* If you are working with a partner and 1 Rowing Machine, have your partner start with their 50 sit ups and move to their 500m row while you are doing your sit ups.  Rest will naturally be built into the workout as you wait til both partners are finished with each movement before you move on.