Tag

Rowing

LIFT: Press – 5 x 3 WOD: 3 Rounds 30 Calorie Row 30 sit ups

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 500m Row 20 Alt DB Snatch @ 50/35 10 Burpee Box Jump @ 24/20 Rest 1...

SKILL: Handstand Technique WOD: 3 Rounds 21 Cal Row 7 HSPU 3 Rope Climbs

SKILL: 500m Row for Time WOD: Ascending Ladder 1-2-3-4-5-etc Power Snatch @ 95/65 OH Lunge per leg Burpee over Bar AMRAP in 6

LIFT: Press 5 x 3 WOD: 10-9-8-7-6-5-4-3-2-1 Back Squat (No Rack) @ 50% 5RM 10 Calorie Row after each set

LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 2 min AMRAP Hang Squat Clean – HAP 2 min AMRAP Max Cal Row 2...

LIFT: Press – 5 x 3 WOD: AMRAP in 12 8 push ups 8 strict pull ups 200m Row

LIFT: 10 min EMOM 1 push press + 1 push jerk + 1 split jerk WOD: Partner Calorie Row 60 sec Each – for Max...

LIFT: OH Squat – 5 x 2 WOD: Partner’s A) 15 Cal Row, while B) plank hold – switch athletes A) 15 Cal Row, while...

SKILL: 1000m Row for time WOD: 4 Rounds 5 OH Squat @ 115/75 10 T2B 50 Double under’s