Tag

Rowing

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 500m Row 12 thrusters @ 95/65 12 T2B

SKILL: 1000m Row WOD: AMRAP in 12 6 C2B pull ups 12 KB Swings @ 24/16 kg 24 Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 10 Calorie Row 5 Front Squat @ 135/95

SKILL: 500m Row for time WOD: 3 Rounds – AMRAP 1 min. Wall Ball @ 20/14 Rest 1 min 1 min. push ups Rest 1...

SKILL: 500m Row for time WOD: EMOM x 20 Odd: 15 Ball slams @ 20/15 Even: 15 sit ups

SKILL: Agility ladder drills WOD: Row 500m – 10 Thrusters @ 95/65 – 10 pull ups Row 400m – 8 thrusters – 8 pull ups...

SKILL: Turkish get up 5-4-3-2-1 WOD: 2 Rounds Row 500 10 HSPU 20 Double under’s 10 Ring dips

SKILL: 3 x 10 push ups (planche, unbalanced, HSPU..) WOD: 4 Rounds 500m Row 20 Lunge steps 10 T2B

LIFT: Clean & Jerk – 7 x 1 WOD: 21-15-9-15-21 Calorie Row Wall ball @ 20/14 T2B

SKILL: 2K Row WOD: AMRAP in 7 15 KB Swings @ 32/24 kg 25 Double under’s