Friday – January 8, 2016

Still time to Register

Still time to Register

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

 

Strength:

  • 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 Row’d Royalty

  • P1 – Rows for Calories
  • P2 – 15 Box Jump / 20 DB Snatch
  • Switch

 

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 – Row’d Royalty workout – Dan will be here to guide you

 

Sunday – January 10, 2016

11:00 – Yoga