Tag

Rowing

SKILL: Ultimate plank series WOD: 3 Rounds 3 min Max Calorie Row Rest 3 min 3 min Max Calorie Assault Bike Rest 3 min

STRENGTH: 1 1/4 Front Squat 5 x 1 @ 95% WOD: Partner’s 1000m Row (switch as needed) 100 MB Cleans @ 20/14 750m Row 75...

WOD: AMRAP in 20 21/15 Calorie Row 15 Pull ups / Ring Rows 9 Hang Squat Cleans @ 135/95

SKILL: Double Under’s WOD: 3 Rounds 500m Row 100m DB Farmer Carry @ 50/35 25 Sit ups

STRENGTH: 1 1/4 Front Squats – 5 x 1 @ 95% WOD: 3 Rounds 20/15 Cal Row 15 Deadlift @ 225/155 20/15 Cal Row -Rest...

WOD 20 Power Snatch @ 95/65 20 OH Squat 20 Cal Row 20 GHD sit ups Rest 2 min 15 P. Snatch 15 OH Squat...

Easter WOD – Teams Of 4 With a Tabata clock running each team member works for a 20 sec interval, rotate through the team to...

Fight Gone Bad 3 Rounds 1 min AMRAP Wall Ball @ 20/14 1 min AMRAP SDLHP @ 75/55 1 min AMRAP Box Jumps @ 24/20...

Front Squat – 5 x 3 @ 90% WOD: AMRAP in 15 250m Row 10 DB Snatch – R @ 50/35 10 DB Snatch –...

Rope Climbs WOD: 2 Rounds – 30 sec work / 30 sec rest Thrusters @ 95/65 Bike Burpees Row Power Cleans @ 95/65 Bike Burpees...