07 Jan Friday – January 8, 2016
Row’d Royalty is an online rowing competition held each year.
There are 4 workouts 1 released each week and you have 4 days to complete them and enter your score.
The team score is the best 4 male and best 4 female scores from WMCF each week.
It cost $20.00 to sign up and is a great way to push yourself with your rowing.
The first workout is released tonight at 08:00pm.
White Mountain will make every effort to help you get your workouts in before the deadline. If your a beginner rower or you crush the workout every time there is rowing in it, go sign up at www.rowdroyalty.com and lets have some fun!
Friday January 08, 2016
Bullet Proof Shoulders
- Every :30 On the :30 for 4 minutes
- 1 Strict Press / 2 Push Press / 3 Push Jerk
- 75% of your Strict Press 1RM
Conditioning: 5 Rounds (score is team Calories)
The team with the Best EFFORT will win free entry (or be reimbursed) to Rowd Royalty
- P1 – Rows for Calories
- P2 – 15 Box Jump / 20 DB Snatch
Weekly Challenge: Max Burpees in :30
Saturday – January 09, 2016
- 08:45 – Doors Open
- 09:00 – Warm-up
- 09:15 – Workout
- 10:00 – 12:30 Open Gym
- 10:00 – Rowd Royalty workout – Dan will be here to guide you
Sunday – January 10, 2016
11:00 – Yoga