Tag Archives: rowing

0940:

WU: Shoulder work, PVC, band 5-10 minutes. STRENGTH: Press – 15-20 minutes to post 3 or 5 RM WOD: FT Row 500 Run 1mi Row 500 Sprint 350

0891:

WOD: 14 minute Amrap Row 60 Cal 30 wall balls 20/14 50 KTE 30 Power cleans 135/95 20 MU Mobility: 10 minutes GA: Row 60, 20 wall balls, 50 abmat sit ups, 20 power cleans, 10 pull ups. If you finish round before time expires return to wall balls.  

0752:

WU: 10 bb SDHP, 25 SU X4 WOD: • Row 2000 m • 150 DU /400 SU • Run 1 mi GA: Row 1000, 200 SU, Run 1000 m B. Press – Dynamic Effort – 8X2 @ 80% :30-:60 rest

0727:

WOD: For time • Row 2000 m • Run zapo hill • Row 1500 m • Run 1000 m • Row 1000 m • Run 400 m • Row 500 m If you have to wait for rower do 3 pull ups, 6 squats while you wait.