Tag

Rowing

LIFT: Deadlift – 3 x 8 WOD: 500m Row then 3 Rounds of: 30 alternating DB Snatch @ 50/35 10 Ring Rows then finish with...

LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch WOD: AMRAP in 10 5 T2B 10 Ball slam@ 20/15 15 Cal Row

LIFT: Front Squat – 5 x 2 WOD: Partner’s complete 10 min AMRAP max Calories Row (switch as needed) Rest 2 min Then complete 5...

SKILL: 2000m Row WOD: 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Pistols 50-40-30-20-10 KB Swings @ 24/16 kg

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 24 Calorie Row 8 Front Squats @ 185/135

LIFT: Bench Press – 3 x 5 WOD: “Rowing Randy” 3 Rounds 25 Power Snatch @ 115/75 500m Row

SKILL: 500m Row for time WOD: AMRAP in 9 6 Thruster @ 105/75 24 double under’s 9 thruster 27 double under’s 12 thruster 30 double...

LIFT: Front Squat – 5 x 2 WOD: 500m Row 40 Ball slams @ 20/15 30 Slingshots @ 16/12 kg 20 T2B 10 sprawls

LIFT: Bench Press – 3 x 5 @ 80% 5RM WOD: Teams of 3 – 1 person works at a time 100 pull ups 120...

SKILL: Atlas stone technique – follow with 2 min AMRAP Stone to Shoulder WOD: 5 min AMRAP Row for Calories 5 min AMRAP Push press...