row sprints – Thu 5.31.18

 In W.O.D.

Today is Row Sprints, but certainly running can be substituted with the same distance and rest periods.

Strength: Power Clean 3-3-3-3-3

Conditioning: 10 rounds, each for time, of:
200-m row
Rest 90 seconds

Scroll for scaling options.
Post times for each sprint to comments.

• Rowing

Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints.

Beginner Option
7 rounds, each for time, of:
200-m row
Rest 90 seconds

Other Option
10 rounds, each for time, of:
200-m run
Rest 90 seconds

MARK your calendars!!

  • Friday, June 1st – Compound Game Night 6pm at Brass Tap (Also going away party for Coach Buck!)
  • Saturday, June 9th – The Compound is hosting a FREE yoga class Saturday, June 9th from 8:30-9:30am!  Come out for an awesome yoga class, in store discounts , and prizes!
  • Mondays at 7 PM – The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • Saturdays at 8 AM – Come in and try the Compound at our Free Saturday 8AM class!  All fitness levels welcome!  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!
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