November 8, 2019 WOD
20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min.
Tag: rowing
September 4, 2019 WOD
Run or row 5,000 meters Compare to 5/30/2019
August 27, 2019 WOD
9 minute AMRAP: 5 Deadlift 4 Hang power clean 3 Push jerk 60 Double unders ♀ 105 lb. ♂ 155 lb. Finisher: 30 cal sprint on rower
August 9, 2019 WOD
Each for time: Row 250m. Row 500m. Row 750m. Row 1000m. Row 750m. Row 500m. Row 250m. Rest as needed between efforts. Compare to April 10, 2019
July 24, 2019 WOD
For time: 3-minute handstand hold Run 800 m 3-minute plank hold (on elbows) Run 800 m 2-minute support on rings Row 800 m
May 30, 2019 WOD & Strength
Run or row 5,000 meters Strength: Every 30sec. for 5 minutes: 1 sandbag over the shoulder Then 5 sets, NFT but for quality and load: 3 sandbag over the bar 90′ sandbag front carry (length of gym)
May 14, 2019 WOD
Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) Rest 1 minute Men: Read More …
April 25, 2019 WOD & Strength
Practice L-sits for 10 minutes. Row or run 5,000 meters for time. Stretch for 10 minutes. Strength: Hang snatch from above knee+snatch(complex) 2 reps at 60% 1RM, 2 reps at 70%, 3X2 at 75% Accessory work, 3 sets: Snatch grip Read More …
April 10, 2019 WOD
Each for time: Row 250m. Row 500m. Row 750m. Row 1000m. Row 750m. Row 500m. Row 250m. Rest as needed between efforts.
March 27, 2019 WOD
Run or Row 5,000 meters Whichever sounds worse.