Tag

Rowing

LIFT: OH Squat – 5 x 2 WOD: Partner AMRAP in 12 250m Row 15 Goblet squats – partner’s alternate every round- -KB cannot rest...

LIFT: Deadlift – 5RM WOD: Tabata…. Row for calories Double under’s squat thrusts

Happy Halloween!! Deadlift – 5 RM “The Ghost” 6 Rounds 1 min. Row for calories 1 min. burpees 1 min. Double under’s

SKILL: AMRAP in 2 min rope Climbs WOD: 6 Rounds 250m Row 5 Hang Power Snatch @ 95/65

SKILL: 1000 m Row for time WOD: AMRAP in 12 5 pistols 10 C2B pullups 20 Double under’s

SKILL: 5 Rope climbs WOD: 3 Rounds 750m Row 15 Ball slams @ 20/15 15 Box Jumps @ 24/20

LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Back Squat – 1 RM WOD: 5 Rounds 10 Oh Squat @ 95/65 10 V ups 10 Calorie Row

LIFT: Press – 1 RM WOD: Row 1000m 50 KB Swings @ 24/16 kg 40 Power Cleans @ 95/65 30 Hollow Rock 20 Pull ups...

SKILL: Tabata Row Sprints for Calories WOD: 20 min Cap 50 Burpees 40 Double under’s 30 sit ups 20 Alternating DB Snatch @ 45/25 10...