Tag

Rowing

STRENGTH: OH Squat 5 x 2 @ 70% WOD: 3 Rounds 12-9-6 Calorie Row Front Squat @ 60% -Rest 2 min between rounds-

STRENGTH: Press 5 x 3 WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

SKILL: Tire Flips WOD: 20 min AMRAP 500m Row 10 DB Snatch @ 70/45 20 Push ups 3 Rope Climb

SKILL: Rope Climb Technique WOD: 750m Row 50 Box Jumps @ 24/20 25 D-Ball Cleans 50 Box Jump 750m Row

SKILL: Favourite 4 Core Series WOD: Partner’s Complete 25 Power Cleans @ 115/85 75 Sit ups 100 Air Squats 50 Alt DB Snatches @ 50/35...

STRENGTH: Front Squat 3 x 5 @ 65% 1RM WOD: AMRAP in 9 15 Calorie Row 10 Alternating Pistols 15 Wall Ball @ 20/14

STRENGTH: Back Squat 6 x 3 WOD: 4 Rounds In 2:30 Complete: 30 KB Swings @ 32/24 kg 20/15 Calorie Bike/Row Max Calorie Row/Bike -Rest...

SKILL: Rope Climb Technique WOD: 21-18-15-12-9 Squat Cleans @ 115/85 Row for Calories

SKILL: 500m Row for time WOD: AMRAP in 15 1 Power Clean @ 75% 1RM 3 Strict Pull ups 5 H/R Push ups 9 Air...

Family Day WOD: Teams of 4 – Complete 2 Rounds AMRAP in 3 Calorie Row AMRAP in 3 Ring Rows AMRAP in 3 Resisted Sprints...