Tag

Rowing

OH Squat – 4 x 2 WOD: 6 Rounds 10 Calorie Assault Bike 12 Press @ 65/45 10 Calorie Row 12 Ring dips

WOD: Partner’s complete 2 min Work / 1 min Rest of the following Hang Squat Clean @ 95/65 (1 athlete working) Heavy Sled Push Row...

SKILL: Core Complex – 10x WOD: 30 OH Squat @ 95/65 30/20 Calorie Assault Bike 30 Sit ups 30/20 Calorie Row

LIFT: Back Squat 3 x 5 WOD: 500m Row 25 Burpees 500m Row 25 Burpees

WOD: 6 Rounds 10 Bench Press @ 75% 5RM 20 Alt. DB Snatch @ 50/35 250m Row Sprint -Rest as needed between Rounds-

LIFT: Press – 5 x 3 WOD: 5 Rounds 1 min Max Calorie Row 1 min Bear Walk 1 min Max Calorie Assault Bike 1...

LIFT: OH Squat – 2 x 5 WOD: Partners complete 4 rounds each P1) Row 250m / 200m P2) Hold Plank -switch-

SKILL: 500m Row for time WOD: AMRAP in 7 Ascending ladder 1-2-3-4-5-6-etc Power Snatch @ 95/65 OH Squat Burpee over Bar

LIFT: OH Squat – 3 x 5 WOD: 4 Rounds 25/20 Cal Row 25 Burpees

LIFT: Clean & jerk – 5 x 1 @ 80% 1RM WOD: 4 Rounds 2 min Assault Bike 400m Row 2 Rope Climbs