Tag

Rowing

LIFT: Clean & jerk – 1 RM WOD: Teams of 2 – max calorie row (time domain unknown)

LIFT Clean – 1 RM WOD 2 Rounds for Time 25 Calorie Row 50 Sit ups 400m Run

LIFT: Back Squat – 3 RM WOD: 4 Rounds AMRAP in 1 min KB Thrusters @ 16/12 kg AMRAP in 1 min Double under’s AMRAP...

SKILL: 1000m Row WOD: EMOM x 16 odd: 15 Goblet squats @ 24/16 kg even: 30 Double under’s

SKILL: Turkish get ups – find a heavy single WOD: 4x 500m Row 20 Walking barbell lunges @ 135/95

SKILL: Handstand, HSPU, HS walk practice WOD: 4x 2 Core complex 250m Row

LIFT: Deadlift – 1 x 5 WOD: “The Ghost” 6X 1 min Calorie Row 1 min Burpess 1 min double under’s Rest 1 min

SKILL: 150 KB Swings for time @ 24/16 kg WOD: 5 OH Squat @ 95/65 250m Row 10 OH Squat 500m Row 15 OH Squat...

SKILL: 1000m Row for time WOD: AMRAP in 12 3-6-9-12-15-18-21-24….. Hang Power Clean @ 115/85 15 Squats after each set

LIFT: Bench Press – 3 x 5 WOD: 500m Row 3 BB complex 500m Row 2 BB complex 500m Row 1 BB complex (BB complex...