Tag

Rowing

LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: 5 Rounds 20 Cal Row 20/15 Cal Assault Bike 50 Double under’s -Rest 1...

LIFT: Clean & Jerk – 7 x 1 @ 80% 1RM WOD: 3 Rounds 10 Pendlay row @ 115/85 20 Calorie Row 30 KB Swings...

LIFT: Deadlift – 5 x 5 @ 75% WOD: -Row 750m- 3 Rounds of 5 renegade row 10 alt. pistols -Row 750m-

LIFT: Back Squat – 5 x 5 @ 75% 5RM WOD: Row 500m – 400m – 300m – 200m – 100m KB Highpull 50-40-30-20-10 @...

SKILL: 3 x ME Handstand Hold WOD: 3 Rounds 20 Back Squat (no rack) @ 50% 5RM 400m Row 20 Pull ups 400m Run

SKILL: Tire Flip WOD: 5 Rounds 300m Row / 250m Row (M/W) 10 HSPU (sub 3 Wall walk) 5 Tire Flips @ 600/450

LIFT: Clean – 1 RM WOD: AMRAP in 14 30 Ball slams @ 20/15 30 Cal Assault Bike 30 Wall Ball @ 20/14 30 Cal...

LIFT: Deadlift – 3 RM WOD: Row Sprints 30-20-10 Calories 50 Double under’s after each Row

LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups