Tag

Rowing

SKILL: 20 Double unders E.M.O.M. for 10 min WOD: 3 RFT 500m Row 15 pull ups 15 Straight leg Deadlift @ 80/55

LIFT: Deadlift 3 RM WOD: 4 RFT 300m Row 6 Jumping lunges / leg 9 K2E

LIFT: Back Squat 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups For Time

LIFT: Hang Power Snatch 5 x 2 WOD: 3 min AMRAP KB Swings @ 24/16kg Rest 1 min 3 min AMRAP squats Rest 1 min...

LIFT: Snatch 7 x 1 WOD: 3 RFT 500m Row 12 T2B 24 Ball slams @ 20/15#

LIFT: OH Squat 5 x 2 WOD: 1000m Row 100 squats 1000m Row

SKILL: 5 x 2 Cliff hanger pull ups WOD: Row 20 calories 30 Burpees 40 T2B 50 ft. walking OH lunge @ 45/25#

LIFT: Bench Press 5 x 3 WOD: 3 Rounds 15 Thrusters @ 95/65 60 sec. max effort Row for calories Score total calories rowed

SKILL: 5 x 3 weighted pull ups WOD: 3 RFT 500m Row 10 paralette push ups 10 Deadlift @ 185/135

LIFT: Bench 5 x 3 WOD: 4 RFT Row 250m 10 Box Jumps @ 24/20″ 1 Rope Climb