meter row

Friday 7.17.2015

STRENGTH

5RM Close-Grip Bench Press

CONDITIONING

For Time:
400m Row
40 Sit-Up
40 Pull-Up
40 Double Unders
40 Push Up
400m Run

Finisher:
3 x 12 Bent-Over Rear Delt Row
3 x 90 sec Plank 

COMPETITION

3 Rounds:1 min Cal Row30 sec Muscle Up

Tuesday 7.7.2015

STRENGTH

15 min to find Heavy Power Clean + FS + Thruster

CONDITIONING

“Jackie”:
1000m Row
50 Thrusters 45/35
30 Pull-Ups

Finisher:
100 Band Pull Aparts

COMPETITION

5 min Row of 30 sec Hard/30 sec Recover Pace

Friday 7.3.2015

STRENGTH

12 x 3 Floor Press @65% (Wide/Middle/Close)

CONDITIONING

Team Workout:
8 Rounds Total
90 Second Rounds of:
200m/300m Row
ME Push Press 115/75

Finisher:
3 x ME Strict Chin Ups
4 x 25 Band Pull Aparts

COMPETITION

3 min ME Ring Muscle Up
*3 min Rest*
3 min ME Bar Muscle Up

Thursday 6.25.2015

wodSTRENGTH5 min Row for Distance

CONDITIONING 4 Rounds of 1 Min at Each Station: Box Jump Over 24/20 KB High Pull 53/35 Up Downs *1 min Rest*

Finisher 2 x ME Plank

Sunday 6.14.2015

wod CONDITIONING 15 min AMRAP: 5 Pull-Ups 15 Squats 300m Row

Sunday 4.19.2015

wodSKILL10 min skill work: Handstand Rope Climb

CONDITIONING For time: 500m Row *2 min Rest* 400m Run *2 min Rest* 1000m Row *2 min Rest* 800m Run

Tuesday 3.31.2015

wodSTRENGTH/SKILLFor Time:  500m Row

CONDITIONING Tabata Tuesday Box Jumps *1 min rest* HR Push Ups *1 min rest* Russian KB Swing *1 min rest*

Finisher 3 x ME Hanging Knee Raise

COMPETITION 10 min Rope Climb Practice 50 T2B

Thursday 3.26.2015

wodSTRENGTH15 min to find Full Clean + Front Squat

CONDITIONING Partner WOD 20 min AMRAP: 150/100m Row 10 Power Cleans 135/95

Finisher 2 x ME Plank (no more than 4 min each)

Thursday 2.5.2015

wodSTRENGTH2000m Row for Time

CONDITIONING 20 min EMOM: EVEN- 30 sec Hang Power Clean 95/65 ODD- 30 Double Unders

Finisher Tabata Sit-Ups

Wednesday 2.4.2015

wodSTRENGTHA. 1RM Bench Press B. ME Close Grip Bench @ 50% of above

CONDITIONING 5 Rounds: 10 Push-Ups 10 Toe 2 Bar 10 Push Press 45/35

Finisher 100 Band Pull Aparts

COMPETITION 4 x 500m Row 1-1 Rest

Friday 1.23.2015

wodWORKOUT WITH MOM & DADSATURDAY, JANUARY 24 @ 9:30AM

STRENGTH

A. 1 RM Sumo Deadlift B. 3 x 8 Bulgarian Split Squat (8 per side)

CONDITIONING 10 min AMRAP: 200m Sprint *10 Deadlift 185/115

Finisher 50 Banded Pull Through 30 Strict Leg Raise

COMPETITION *use Axle for Deads For time: 1000m Row 50 Alternating Pistols