7 Dec 2020 - Upper Body Strength

Dec 7: Focus: Upper Body Strength


Warmup: Row 8 min

2 min @ spm 20

2 min @ spm 22

2 min @ spm 24

2 min @ spm 26


2 min instructor demo


5 Rounds for time: 25 min timecap

12 total DB alt. static hold s/a shoulder press

10 DB chest press

8 ea. DB S/A snatch

10 DB banded front raises

12 Bench dips

*recover as needed between rounds*

*when finished row for distance @spm 24*


60 second recovery & transition to rower/demo


8 min crew row: instructor leads

90 seconds @ spm 24

30 seconds harder stroke keeping spm below 26

90 seconds @ spm 26

30 seconds harder stroke keeping spm between 24-26

90 seconds @ spm 28

30 seconds harder stroke keeping spm between 26-28

2 min row @ spm 24


90 second recovery & instructor demo


9 mim AMRAP

10 DB thrusters

10 total palms to elbows

10 DB hammer curls


5 min cool down & stretch