Tag

Rowing

LIFT: Deadlift – 5 x 5 WOD: 21-15-9 Row for Calories HSPU

LIFT: Snatch – 7 x 1 WOD: 12 min AMRAP 20 Calorie Row 20 Double under’s 10 Burpees

SKILL: 500m Row for time WOD: 50 Burpee Box Jump Overs @ 24/20 EMOM 1 C&J @ 185/135

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 10 15 Cal Row 10 Front Squats @ 95/65 10 push ups

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 500m Row 10 Box Jump @ 24/20 10 Ball slams @ 20/15 10 Wall ball...

SKILL: Max Height Box Jump WOD: 5 Rounds 250m Row 20 Hang Squat Cleans @ 35/20 DB 15 Ball slams @ 20/15

SKILL: Rope climbs – AMRAP in 2 min WOD: 4 Rounds 200m Row 10 SLDL @ 95/65 10 pull ups

LIFT: Press – 5 x 3 WOD: 80 Wall Ball @ 20/14 60 Cal Row 40 Wall Ball 20 Cal Row

LIFT: Bench press – 3 x 5 WOD: 50-40-30-20-10 Calorie Row Air squats KB Swings @ 24/16 kg

SKILL: Core Complex WOD: Partner WOD 1 – 2 K row for time (switch as needed) Partner WOD 2 – 3 min AMRAP Tire Flips...