barbell row

Wednesday 7.8.2015

STRENGTH

3RM Bench Press

CONDITIONING

For Time:
100 Double Under Buy In
then
60 Sit Ups
30 Push Ups
40 Sit Ups
20 Push Ups
20 Sit Ups
10 Push Ups

Finisher:
3 x ME Barbell Row 45/35
4 x 25 Banded Push Down

COMPETITION

4 x 25 DB Bench Press
3 x 20 GHD Sit Ups

Wednesday 6.24.2015

wodSTRENGTH12 x 3 Floor Press Wide/Middle/Close Grip @ 60%

CONDITIONING 8 min AMRAP: 20m Shuttle Sprint CTB Pull-Up HR Push Up 20/2/2, 40/4/4, 60/6/6…

Finisher 3 x 30 sec DB Fold Ins 3 x 10 V-Ups

COMPETITION 3 x 10 Barbell Row 2 x ME Push Up

Monday 2.23.2015

wodSTRENGTHA. 2RM Strict Press B. 3 x 8 Barbell Bent Over Row

CONDITIONING ½ Cindy 10 min AMRAP: 5 Pull-Ups 10 Push Ups 15 Squats

Finisher 3 x ME Hanging Leg Raise

COMPETITION 6 min AMRAP: 10 HSPUs 30 DUs

Friday 1.16.2015

wodSTRENGTHA. 1RM Strict Press B. 3 x 12 Bent Over Barbell Row

CONDITIONING 3 Rounds: 15 DB Burpee Thrusters 40/20 30 Double Unders

Finisher 40 T2B

COMPETITION 5 min AMRAP: 2 Muscle Up 1 Rope Climb

Wednesday 11.5.2014

wodSTRENGTHA. 15 min to find Max Push Press + Jerk B. 2 x ME Barbell Body Rows

CONDITIONING For Time: 400m Run then 2 Rounds: 60 Double Unders 40 Sit Ups 20 Pull-Ups 10 HR Push Ups

Finisher 3 x 5 Turkish Get Up (per side)

COMPETITION 5 min AMRAP: 1 Bar MU 2 T2B 2 Bar MU 4 T2B

Monday 7.21.2014

wodSTRENGTH/SKILL10 min to Establish 2RM Strict Press, & then, AMAP Push Press 

CONDITIONING Partner Workout

2000m Row AMAP 5 1 Arm KB Push Press R 25’ Front Rack KB Carry 5 1 Arm KB Push Press L  

-1 Partner rows while other partner performs push press and carry -Partners alternate every 200m -Score is total KB Push Press and 2k Row time.

POST WOD 100 Band Pull Downs 

COMPETITION 3x10 Barbell Row (HEAVY) Legless Rope Climb Work