Posts tagged row
Workout of the Day - July 16, 2019

Strength
Deadlift:
- 2-2-2-2-2-2

Conditioning
For time:
- 50 Calorie Row
- 10 Wall Balls
- 40 Calorie Row
- 20 Wall Balls
- 30 Calorie Row
- 30 Wall Balls
- 20 Calorie Row
- 40 Wall Balls
- 10 Calorie Row
- 50 Wall Balls
Wall Balls: (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)

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Workout of the Day - June 27, 2019

Skill
- Pistol Practice/Progressions

Conditioning (Partner WOD)
”Team Jerry”
For time:
- 1 Mile Run
- 2000m Row
- 1 Mile Run
* One Partner works, while the other rests. Switch every 200m on the run and every 250m on the row.
Time Cap = 30 Minutes

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WODTim Cosseypistol, run, row
Workout of the Day - June 22, 2019

“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly

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Workout of the Day - June 8, 2019

PARTNER WODS

Part A “The Break Up”
EMOM for as long as possible:
- 1st minute = 1 Push Press + 1 Burpee
- 2nd minute = 2 Push Presses + 2 Burpees
- 3rd minute = 3 Push Presses + 3 Burpees
- etc…
Weights = Rx: 125#/85#, L2: 105#/70#, L3: 85#/55#

- 10 minute rest -

Part B “The Make Up”
6 Rounds for time (Alternating):
- 5 Squat Cleans (Rx: 115#/75#, L2: 95#/65#, L3: 75#/55#)
- 10 Pull-ups (L2: Band)
- 200m Row
One Partner completes a round while the other performs a max Wall Sit, then rests.

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Workout of the Day - May 14, 2019

Skill
- Muscle-up Practice/Progressions

Conditioning
For time:
27-21-15-9:
- Calorie Row
- Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
Then, no rest:
9-15-21-27:
- Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- Abmat Sit-ups
Time cap = 25 minutes

Core
3 Rounds (Not for time):
- 1 Minute Plank
- 30 Second Hollow Hold

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Workout of the Day - April 20, 2019

Partner WOD
For time:
- 200 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 200m Run
- 400 Double Unders (L2: DU Attempts, L3: Singles)
- 400m Run
Immediately into:
3 Rounds:
- 1000m Row
- 20 Thrusters (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

* Split reps with your partner. Run together.

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