Tag

Rowing

SKILL: 3 x max HSPU WOD: 4 Rounds – 30 sec. work/30 sec. rest Row for meters KB Snatch – Left Broad Jumps KB Snatch...

SKILL: Handstand / HS walk practice WOD: Partner’s – 5 Rounds A) Row 200m , then 20 Ball Slams @ 20/15 B) Row 200m ,...

SKILL: Core Tabata WOD: Run 400m 20 pull ups Row 400m 20 Ring dips Run 400m

LIFT: Snatch – 7 x 1 WOD: – for time – 500m Row 25 Goblet squats @ 32/24 kg 50 Double under’s

SKILL: Sled Races WOD: “Fight Gone Bad” 3 Rounds – 1 min stations Row for calories push press @ 75/55 box jumps @ 24/20 SDLHP...

LIFT: Press – 3 x 5 WOD: 4 Rounds 250m Row 15 Box Jumps @ 24/20 10 T2B

SKILL: sprints 100m / rest 30s. – 5x WOD: 10-9-8-7-6-5-4-3-2-1 Box Jumps @ 24/20″ KB Swings @ 24/16 kg Rest Then Row 500m for time

SKILL: Sled push x 2 WOD: 2 RFT 500m Row 40 KB Swings @ 24/16 kg 30 Sit ups 20 Ball slams @ 20/15# 10...

SKILL: 40 1-Leg Deadlift WOD: 1000m Row Max Ring Dips 750m Row Max Pull ups 500m Row Max Ring Plank 250m Row Max Handstand hold

SKILL: 3 x max Ring dips WOD: 500m – 400m – 300m – 200m – 100m Row 20 – 30 – 40 – 50 –...