Tag

Rowing

SKILL: Partner Tire Flips – ME in 60 sec. WOD: AMRAP in 5 50 Calorie Row Max reps pull ups -Rest 1 min- AMRAP in...

SKILL: Rope climb drills – ME in 2 min WOD: 10-8-6-4-2 Back Squat @ BW 250m Row after each set

SKILL: HSPU / HS hold WOD: Tabata this… Calorie Row Slingshots Sprawls

LIFT: Deadlift – 5 RM WOD: 3 rounds 500m Row 15 Hang Power Cleans @ 95/65

LIFT: 10 min EMOM of 1 Snatch pull + 1 Squat snatch WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for calories 1 min...

SKILL: 500m Row for time WOD: EMOM x 20 A) 10 Deadlift @ 185/135 B) 5 C2B pull ups C) 10 Box Jump @ 24/20...

SKILL: Turkish get up 1-1-1-1-1 WOD: 5 Rounds 20 Calorie Row 10 Box Jumps @ 24/20 5 Squat cleans @ 185/135

SKILL: Hand stand practice WOD: 21-15-9 Row for calories V ups

SKILL: Rope climbs WOD: 4 x 800m Row -each round for time- Rest 2 min between rounds

LIFT: OH Squat – 5 x 2 WOD: 5 min AMRAP – Row for calories 5 min AMRAP – Push press @ 115/85