Row Rungs

Katie and Janea in the foreground, trying to accumulate some meters on today’s rowing ladder.
Coco and Doug in the background, scheming for this weekend’s Affiliate Cup!!!

Workout:

Eight 3-minute rounds with a partner:
Each round is as follows:
1 minute row partner 1
15 second transition
1 minute row partner 2
45 second transition
Each round teams try to accumulate the following increasing distance rows combined.
Rd.1) 440/500m row - 1 pt
Rd.2) 460/ 520m row - 2 pts
Rd.3) 480/540m row - 3 pts
Rd.4) 500/560m row - 4 pts
Rd.5) 520/580m row - 5 pts
Rd.6) 540/600m row - 6 pts
Rd.7) 560/620m row - 7 pts
Rd.8) 580/640m row - 8 pts
Team start at rd 1 distances the. Go up one rung each round. If they don’t make the goal distance they get the points associated with the total distance rowed. On the next round they can only go as high as the next level above the last achieved. Additionally, teammates do 3 deadlifts (175/275) each round when not rowing.

Rocklin Kiwi's

Another great group of visitors this morning! Jess (right next to Kelly) is a Kiwi by nature, living in the UK now. Sarah (middle) was visiting for the first time with Cassondra and MacLain from Rocklin (who have been to Central before).

Workout:

3 Sets:
8 Alternating KB Pendlay Row
3 1 1/4 Mid Grip Bench Press

“Cindy”
20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats