rows

Tuesday 6.30.2015

wodSTRENGTH20 min to find 1RM Snatch

CONDITIONING 3 Rounds: 20 OHS 95/65 400m Run

Finisher 4 min Rotating Plank

COMPETITION 8 x 2 Snatch Balance @ 40% Tabata Row

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

Friday 6.19.2015

wodSTRENGTH15 min to find 2RM Strict Press

CONDITIONING 6 min AMRAP: *50 Barbell Push Press 45/35 50 Lateral Bar Hops

Finisher 3 x 20 Ring Row 5 x 25 Band Pull Aparts 

COMPETITION *65/45 for AMRAP 3 Rounds: 25’ Handstand Walk 10 Ring Dips

Sunday 6.14.2015

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

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

Wednesday 4.22.2015

wodSTRENGTHA. 15 min to find 3RM Bench Press with Axle or Fat Grip B. 3 x ME Body Rows

CONDITIONING For Reps/Cals: 3 min Row for Cal 3 min HR Push Ups 3 min Row for Cal 3 min HR Push Ups

Finisher 3 x ME DB Bench 3 x ME V Ups

COMPETITION 3 x ME Strict Pull-Ups 20 HSPU

Monday 3.23.2015

wodSTRENGTHA. 1RM Bench with Chains- Men and Women +1 Chain per side B. 3 x ME Double Unders or 5 min Double Under Practice

CONDITIONING 6 min AMRAP: 6 Renegade Row w/ Push-Up 6 DB Push Press

Finisher 120 Banded Push Downs

Wednesday 3.4.2015

wodSTRENGTHA. 3 RM Floor Press B. 3 x 12 1-Arm KB/DB Row

CONDITIONING Death By: Burpee Pull-Up Push Up

-Add 1 rep each minute until you cannot finish your reps within that minute.

Finisher 3 Rounds: 20 Face Pulls 20 Band Pull Aparts -Upon completing Face Pulls, go straight into Band Pull Aparts.

Sunday 2.15.2015

wod CONDITIONING20 min Running Clock For Calories/Reps: 5 Minutes Row for Calories 5 Minutes Max Push Ups 5 Minutes Row for Calories 5 Minutes Max Ring Row

Monday 10.13.2014

wodSTRENGTHA. 8 x 3 Bench @ 60% every 90 sec B. 3 x 12 Bent Over Barbell Row

CONDITIONING For time:

5 Rounds 10 Push Press 95/65 200m Sprint

5 min Rest

3 Rounds 10 Push Jerks 135/95 200m Sprint

Finisher *50 Pushups in as few sets as possible

COMPETITION *30 HSPU in as few sets as possible

Friday 8.22.2014

wodSTRENGTHA. 1 RM Jerk B. 3 x 12 DB/KB Bent Over Row 

CONDITIONING 4 Rounds: 1 min Row for Calories 1 min Fat Man Row 1 min DB Press *1 min Rest*

Finisher 100 Banded Push Down

COMPETITION 3 x 3 Rope Climbs 3 x 15 Toe 2 Bar

Thursday 7.10.2014

wodSTRENGTH/SKILL15 Min to find HEAVY Sumo Deadlift 3 RM. Then, 50% x 20 reps in as few sets as possible.

CONDITIONING 4 Rounds of 30 sec on/off: Seal walks KB high pulls Dumbbell rows (both arms) KB front rack carry Situps