endurance:  ROM drills – 800m run

warmup:  1000m row 5 sampson stretch ( r/l )

“row row row your boat!”

500 m row
50 squats
500m row
50 walking weighted oh lunge steps
500m row
50 ball slams
500m row
50 squats

Durability:    3 rounds

10 wheel rollouts
10 situps

• kb swings russian
• kb straight leg deadlift
• kb tricep pushup
• kb thruster
• kb situp

Endurance:  Rom drills

Warm-up:  2 rounds

10 Wall ball shots
10 Toes to bar
10 Box jumps
400 m or 1/4 mile on tread mill

Working
Capacity:  “DEADLIFT MONDAY”

5 ROUNDS

15 Deadlifts @ Bodyweight
10 Burpee Box Jumps
5 Hand stand pushups or inverted pushups
off the box

Stretch

Concept 2 Rowing Class

Warm up – slides

1000m warmup row 24-26 spm

1 minute 28-30 spm: 1 minute paddle 24-26 for 10 rounds

2000m Body weight watt row

5 sets of: 10 strong pulls 10 paddle

WOD:

endurance: rom drills 800m run

warmup:  30 squats-20 rollovers-30 oh squats

4 rounds:

20 box jumps
10 push press
20 oh walking obar lunge steps

durability:

50 bicycles
50 arm haulers

• 10 rds – 8 pull ups 6
  Burpees
• Row 1500m
• 5 rds 40 DU 25 kb swings 55/35

We are making a group order for shirts this time around!  We have plenty of options (3 different designs!) and the women’s shirts have a more generous cut than previous orders (see page for sizing).

Order deadline is October 3, 2011!

Details can be found here.

Warm
Up: Run 800M, then 25 x
Burpee Wall Balls 

• 50 x Double Unders
• 25 x GHD sit-ups
• 15 x Deadlift 225#/165# 

Durability: 1 mile run @ moderate pace.

Concept 2 Rowing Class _ Griffin Performance

“WATTS in a Name”

warmup drills
5min paddle

1000m body weight watts/ 1m rest *repeat 5 rounds

1000m paddle cool down

GRIFFIN PERFORMANCE WOD

ROM drills – 1 m run

warm up: 2 rds

10 pullups
20 pushups
30 situps
40 squats

WOD:

5 min exercise – 2 min rest inbetween stations

1. 20 wall ball / 10  box jumps

2. 10 push press/20 kettble bell swing

3.  20 situps / 10 sdlhp

durability:

1m run