Tag

Rowing

LIFT: Bench Press – 3 x 5 WOD: 1000m Row 3x 10 Weighted step ups @ 95/65 BB 10 push ups then complete… 1 mile...

LIFT: Clean & Jerk – 7 x 1 WOD: Partners complete 4 Rounds A) 250m Row B) plank A) max hang B) 200m Run (alternate...

LIFT: Front Squat – 5 x 2 WOD: 1 min AMRAP Row for Calories 1 min AMRAP SLDL @ 95/65 1 min AMRAP Body Rows...

LIFT: Back Squat – 3 x 5 WOD: 20 Calorie Row 20 Goblet squat @ 24/16 kg 30 Cal Row 30 KB – Sumo Deadlift Highpull...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 10 Calorie Row 50 foot walking KB Lunges @ 2x16kg/2x12kg 20 Cal Row 50...

LIFT: Back Squat – 3 x 5 WOD: 1000m Row 50 Goblet squats @ 24/16 kg 100 Double under’s

SKILL: Tire Flips WOD: 3X 250m Row 10 Thrusters @ 115/85 10 C2B pull ups

LIFT: Bench Press – 3 x 5 WOD: 1 mile Run 10 HSPU 10 OH Squat @ 135/95 500m Row 50 burpees 5 OH Squat

SKILL: Handstand / HS Walk WOD: 25 Cal. Row 50 Double under’s 400m Run -for time…

SKILL: Tire Flips WOD: 1000m Row then 3 Rounds of: 5 Renegade row @ 40/30 25 KB Swings @ 24/16 kg then… 1000m Row