Posts tagged row
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.

Workout of the Day - March 27, 2019

Skill
Handstand Practice:
- Holds on wall for 30 seconds
- Advanced: Free standing holds for 5-10 seconds

Partner WOD
For time:
- 1600m Row
- 60 Burpees
- 100m Overhead Lunges w/ plate (Rx: 45#/25#, L2: 35#/25#, L3: 25#/15#)
- 60 Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 100m Overhead Lunges w/ plate (Rx: 45#/25#, L2: 35#/25#, L3: 25#/15#)
- 60 Burpees
- 2400m Run

*Split everything evenly*

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Workout of the Day - February 19, 2019

Strength
Deficit Deadlifts:
- 5x5 working up to 75%
- Complete 5 reps every 2 minutes
- Single 45# plate as deficit

WOD
2 Minutes on / 2 Minutes off (Rest 2 minutes after each exercise):
- Calorie Row
- Burpee Box Jump Overs
- Pull-ups (L2: Banded Pull-ups)
- Single Arm Kettlebell Overhead Squat (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)

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