9-16-2015

LIFT

FS:

4 @77.5%
3 @80%
2@82.5%
1@87.5%

3@82.5%
2@87.5%
1@90%

2@90%
1@92.5%
 

SKILL

Rowing drills

0 - 2:00
2sec pause Straight arm at knee

2:00 - 4:00
2sec pause at top of the pull

4:00 - 6:00
full row (for quality) 

Rowing drills

0 - 2:00
2sec pause Straight arm at knee

2:00 - 4:00
2sec pause at top of the pull

4:00 - 6:00
full row (for quality) 

WOD

2:30 to row 500m rest remaining time, then drop 10 seconds/ 7 seconds and row again. Complete this cycle until failure

Notes: 

Male times: 2:30, 2:20, 2:10, 2:00, 1:50, 1:40, 1:30, 1:20
Female times: 2:30, 2:23, 2:16, 2:09, 2:02, 1:55, 1:48, 1:41, 1:34

 

Eado Elite athlete working on good mechanics

Photo Cred: Sierra Prime