Posts Tagged ‘ row ’

WOD 061217

5 rounds for reps of:
1 minute of 75-lb. sumo deadlift high pulls
1 minute of 75-lb push presses
1 minute of rowing

Rest 1 minute

24,19,12
20,20,14
21,22,14
20,21,15
20,22,15

WOD 041817

3 rounds:
415 lb. deadlift to knees x3 reps
24″ box jump x8 reps
Rest 5 mins

On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute

Seconds: 19,17,16,22,32,17,17,23,16,8

WOD 031917

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

192 reps (27 HSPU)

WOD 031117

5 rounds of:
5 minutes of rowing
5 minutes of rest

1360m, 1365m, 1369m, 1364m, 1368m

Around 1:50/500m pace

WOD 031017

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
20-calorie row
30 single-legged squats, alternating

2 rounds + 10 one-leg squats

WOD 021017

Five 3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Row for max calories

Rest 3 minutes between rounds.

Row calories: 23, 24, 22, 23, 25

WOD 013117

Fight Gone Bad!

Three rounds of:
Sumo deadlift high-pull, 75 pounds (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Wall-ball, 20 pound ball, 10 ft target (Reps) (sub 9 ft)
Box Jump, 20″ box (Reps) (sub 24″ box)

24,23,12,20,20
16,13,8,21,14
20,21,9,20,22

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.