11052013- Open Workout 11.1

As part of the Charity Challenge for the next 6 weeks we will post two supplemental Rowing Workouts each week. These are workouts that you can stick around after class to complete or get to the gym early and complete prior to class. There will be a short interval workout and a longer interval workout. If you only complete one choose the time domain you most need work in. Here are this week's rowing workouts:

Workout 1: 4-5 x 250m Row with 2 min rest (Keep all intervals within 3 seconds of each other)

Workout 2: Row 1500m while dropping the pace every 250m (Try to finish right under or around your goal pace for 1000 meters. Example, if your goal is to row a 3:30 (1:45 pace) start at 1:53 pace and drop 2 seconds every 250 meters ending at a 1:43 pace.)

Strength/Skill:

Snatch- Every minute on the minute for 10 minutes complete 2 Hang Snatches

Workout of the Day:

Open Workout 11.1

Complete as many rounds as possible in 10 minutes of:

30 Double Unders

15 Power Snatch (75/55 lbs)