1/23/15 “Row’d Royalty 15.3”




Mobility:  Hip Mobility.

Skill Practice Warm Up: Kipping Pull Ups/Bar Muscle Up practice.

Workout: “Row’d Royalty 15.3” (You will need a stopwatch or a timer on your phone)

Set Interval 1 for 500m and the “rest” interval at 2 minute. 

Set interval 2 for 2000 meters, the rest time can stay the same.

500m Row

30 Burpees Over the Rower (Jump or Step over the Rower)

2000m Row.

Score 3A: 500m + 30 Burpees Over the Rower for Time 

Score 3B: 500m + 2000m  Time*

*For 3B, if Burpees take longer than 2 mins, the additional time is factored into 2000.

Coaching Notes: A burpee over the rower starts when your chest and thighs touch the ground. One rep is complete when you jump or step over the rower and both feet touch the ground. Both feet have to touch the ground before you get horizontal (For example you cannot dive over the rower and have your hands or chest touch the ground before your feet do.)

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