Tag : rowing

Saturday’s WOD – 8.20.16

Partner WOD

For time

1 partner working at a time – must go in order – split up as needed

200 double unders
100 weighted box step-ups (2 KB/DB) 45/35, 20″ all
50 strict pull-ups
200 calorie row
100 wall balls
50 hand-release push-ups

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Friday’s WOD – 03.04.16

WOD

2 Rounds (or 10 Minutes) – No Measure
MAX EFFORT
Bar-hang from pull-up bar
Rest 1 minute
Side-plank hold each side
Rest 1 minute

WOD

2 Rounds
AMRAP 4 – Rest 1 minute
200/150m row
3 Clusters 115/75

Rest 5 minutes before next WOD

WOD

2 Rounds
AMRAP 4 – Rest 1 Minute
10 Kettlebell Swings 53/35
5 Power Cleans & Jerks 115/75

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Tuesday’s WOD – 03.01.16

STRENGTH

Snatch, 1×3 AHAP

WOD

Tabata – :20 seconds on, :10 seconds off
4 Rounds for Reps
Plank hold on hands (20 seconds = 20 reps)
1 minute Rest
Wallballs, 20/14
1 minute Rest
Box jumps, 24/20
1 minute Rest
Row (for Calories)
* Stay on one movement until all 8 rounds have been completed for that movement.
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Saturday’s WOD – 1.9.15

Partner WOD

100 shoulder-to-overhead @ 95/65 lbs
100 back squats @ 95/65 lbs
100 hang power cleans @ 95/65 lbs
100 front rack step-back lunges @ 95/65 lbs

*one partner is rowing the entire workout
*score = time + total meters rowed in comments
*35 min CAP if needed
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