Category Archives: Row

November 7, 2015

Strength/Skill Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Ring or Stationary Dips x 20-25 reps (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up) Rest 90 seconds … Continue reading

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November 5, 2015

Strength/Skill Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps @ 10X0 Rest 2-3 minutes Metcon Against a 4-minute running clock, perform the following: Row 500 Meters 20 Wall Ball Shots … Continue reading

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November 2, 2015

A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform … Continue reading

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October 23, 2015

Metcon Fight Gone Bad 3 Rounds for reps; 1 minute at each station… Wall ball shots (20/14) SDHP (75/55#) Box Jumps Push Press (75/55#) Row Rest

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October 21, 2015

Strength Find new 1 Rep Max Back Squats Deadlift MetCon 3 rounds for time: 250m Row (or 200m Run) 20 Wall Ball 20 KB Swings Rest 3 minutes

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October 14, 2015

Metcon Five sets for Max reps/calories of: 60 seconds Rowing 60 seconds Dumbbell Man-Makers 60 seconds Thrusters (75/55 lbs) 60 seconds Rest

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June 4, 2014

“Jackie” 1000m Row 50 Thrusters (45/35#) 30 Pull ups Tabata Atomic Sit ups V-Up Situps

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May 21, 2014

For Time: 500m Row (or 400m Run) 21 Push Press 75/55# 500m Row (or 400m Run) 18 Push Press 500m Row (or 400m Run) 15 Push Press 500m Row (or 400m Run) 12 Push Press

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April 18, 2014

Fight Gone Bad 3 rounds of (1 minute at each station): Wall-ball, 20/14# ball, 10/9 ft (Reps) Sumo deadlift high-pull, 75/55# (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55# pounds (Reps) Row (Calories)

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April 13, 2014

3 mile run @ Sims Lake Park then Fight Gone Bad 3 rounds of (1 minute at each station): Wall-ball, 20/14# ball, 10/9 ft (Reps) Sumo deadlift high-pull, 75/55# (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55# pounds (Reps) Row … Continue reading

Posted in Box Jumps, Push Press, Row, Run, Sumo Deadlift High Pulls, Wall Ball, WODs | Tagged , , , , , , , , , , , , , | Leave a comment