Tag

Rowing

LIFT: OH Squat – 4 x 5 WOD: Buy In 500m Row 3 Rounds 10 Ring Rows 10 1-Leg Deadlift @ 24/16kg Cash out 500m...

LIFT: Push Press – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: Farmer Carry – 15 min to find Max WOD: 3 Rounds 500m Row 5 Rope Climb 20 Box Jump @ 24/20

SKILL: 500m Row for time WOD: AMRAP in 9 3 Broad Jump 6 T2B 9 Ball Slams @ 20/15 -Rest 2 min- Max Effort...

LIFT: Press – 5 x 5 WOD: Teams of 3 20 min Max Distance Row

SKILL: 1000m Row for Time WOD: AMRAP in 14 6 1-arm KB Thruster / side @ 24/16 kg 6 C2B pull ups 24 Double under’s...

SKILL: Rope Climbs WOD: 4 Rounds 25/20 Calorie Row 25 Squat cleans @ 95/65

LIFT: OH Squat – 3 x 5 @ 75% 5RM WOD: 2 Rounds 15 Cal Row 10 Deadlift @ 225/155 15 Cal Row 10 Ring...

LIFT: Back Squat – 3 RM WOD: EMOM x 14 odd: 1 Power clean + 2 Hang squat clean @ ~75% even: Row for calories

SKILL: Single leg balance & Agility drills WOD: Partners complete -50 burpee buy in- 2 Rounds 100 Thrusters @ 45/35 50 Pull ups 100 H/R...