Tag

Rowing

SKILL: Pendlay Row WOD: 18 min AMRAP 20 Calorie Row 15 Pendlay row @ 105/75 10 Alt Pistols

SKILL: Core Complex 10x WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1...

STRENGTH: OH Squat 5 x 1 WOD: AMRAP in 12 12/8 Calorie Row 8 HK2E 12 KB Swings @ 32/24 kg

WOD: 4 Rounds 400m Row 30 Wall Ball @ 20/14 20 Deadlift @ 225/155 10 Box Jump Over @ 24/20 -rest 3 min between rounds-

STRENGTH: Deadlift 5 x 5 WOD: 3 Rounds 15 Calorie Row 15 sec Superman Hang 15 Plank Shoulder Taps 15 sec Hollow Hang

PARTNER WOD: 5000m Row 400 Double Under’s 300 Wall Ball @ 20/14 200 Hang Power Cleans @ 95/65 100 Burpees over Bar

STRENGTH: Press 4 x 3 WOD: “Baseline” 500m Row 40 Squats 30 Sit ups 20 Push ups 10 Pull ups

STRENGTH: Deadlift 5 x 5 @ 50% 5RM WOD: Row & Bike Pyramid 10 sec work / 50 sec rest 15 / 45 20 /...

STRENGTH: OH Squat 5 x 2 WOD: 2 Rounds 25 Sit ups 20 Calorie Row 15 Front Squats @ 135/95

STRENGTH: OH Squat 5 x 2 WOD: Friday the 13th Crap Shoot 2 – 50 Double Under’s 3 – 5 Push Press @ 95/65 4...