Tag

Rowing

SKILL: 2000m Row / 3 Rounds of max strict pull ups & max ring dips WOD: 50 Burpee Box Jump @ 24/20 -for time-

SKILL: 500m Row for Time WOD: Teams of 3 300 DB Snatches A) Alt DB Snatch @ 50/35 B) Static Deadlift Hold C) Static HS...

LIFT: Front Squat – 3 x 2 WOD: AMRAP in 12 10 Cal Row 10 Ring Rows 20 KB Swings @ 24/16

LIFT: Press – 5 x 3 WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s...

LIFT: Back Squat – 5 x 3 WOD: 500m Row 40 KB Swings @ 32/24 kg 30 Ball Slam @ 25/20 20 Pull ups 10...

LIFT: Clean & Jerk – 5 x 1 WOD: 3 Rounds 1 min Row for Calories 1 min AMRAP SLDL @ 75/55 1 min AMRAP...

LIFT: Bench Press – 5 x 4 WOD: Partner’s Complete 21-15-9 Sit ups Max Calorie Row (Partner A completes 21 sit ups, while B rows...

LIFT: Front Squat – 4 x 2 WOD: 2 Rounds 10 DB Hang Power Clean & Jerk @ 50/35 10 Assault Bike Calories 10 DB...

SKILL: Rope Climb WOD: Partner’s Buy In with 1000m Row (partition as needed) then complete 500 KB Swings partner A swings while partner B holds...

SKILL: Rowling for Burpees – 3 sets WOD: 3X 5 Deadlift @ 225/185 7 C2B Pull ups 9 Goblet Squat @ 24/16 kg Complete 3...