Tag

Rowing

LIFT: OH Squat – 5 x 2 @ 90% WOD: 50 Double under’s 40 push ups 30 Ball slams 2 20/15 20 Cal. Row -for...

SKILL: 500m Row for time WOD: 3 Rounds 10 Power Snatch @ 95/65 50 ft OH walking lunge 10 OH Squats @ 95/65 50 ft...

LIFT: Bench Press – 1 RM WOD: AMRAP in 12 30 Calorie Row 20 Pendlay Row @ 95/65 10 Suitcase Deadlift @ 32/24 kg

SKILL: Sled Pull – for load WOD: 500m Row then 15-12-9 Paralette dips KB Swings @ 32/24 kg then 500m Row

LIFT: OH Squat – 6 x 3 @ 85% WOD: Row 1000m – then – 5 Rounds 25 Double under’s 10 squat jumps

SKILL: Agility drills WOD: 4 Rounds 250m Row 10 Box Jumps @ 24/20 1 Clean @ 90% 1RM

SKILL: Pull ups 5 x 5 WOD: 3 Rounds 50 squats 50 Cal Row

LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 250m Row 10 OH Squat @ 95/65

SKILL: 500m Row for time WOD: AMRAP in 15 9 Power Snatch @ 75/55 6 OH Squat 3 Snatch Grip push press – EMOM stop...

SKILL: Core Complex x 10 WOD: 3 x 500m Row 12 box jump overs @ 24/20 6 push press @ 115/75