Tag

Rowing

LIFT: Deadlift – 5 RM WOD: 21-15-9 Row for Calories Front Squat @ 135/95 T2B

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

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 14 15 Wall Ball @ 20/14 10 OH Lunge steps w/ Med Ball 200m Row

LIFT: Snatch 7 x 1 WOD: 21-15-9 Wall Ball @ 20/14 Calorie Row

LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 12 200m Row 10 Alt pistols 1 rope climb

SKILL: Agility – Dodgeball WOD: Partners Complete 5 Rounds 20 Power Cleans @ 95/65 (rep for rep) 20 Pull ups (sub Ring rows) – partition...

SKILL: Rowing Technique Drills WOD: Partners – Complete 4 Rounds Partner 1 – complete 250m Row Partner 2 – hold plank for duration of row...

LIFT: Back Squat – 3 x 5 WOD: 2 Rounds 10 Cal Assault Bike 10 Thrusters @ 95/65 10 Cal Row 10 Thrusters

SKILL: Tire Flips WOD: AMRAP in 15 5 Cleans @ 155/115 10 T2B 15 Cal Row

LIFT: Front Squat – 5 x 2 WOD: 3 min AMRAP 10 hang Power Clean @ 135/95 10 Box Jump @ 24/20 Row for max...