Posts tagged rowing
Workout of the Day - January 31, 2019

Partner Wod 

1000m Row
2 rds of
-10 T2 B (L2: K2arms, L3: knee ups)
-10 Russian KB swings (Rx: 2pood/1.5pood, L2: 1.5pood/1pood, L3: lighter)
-10 hollow rocks (Rx: straight legs with arms behind ears the whole time, L2/3: bend knees or arms in front of ears)
-200 DUs (L2: 100DUs, L3: 600 JR)
2 rds of 
-10 Pull-ups (Rx: strict, L2: kipping or butterfly, L3: band)
-10 American KB swings 
-10 hollow rocks 

500m Row
2 rds of
-10 T2B 
-10 Russian KB swings
-10 hollow rocks 
-200 DUs
2 rds of 
-10 Pull-ups 
-10 American KB swings 
-10 hollow rocks 

Then Mobility and Stretch Work

Workout of Day -January 21, 2019

MLK Monday schedule
10am WOD
5pm WOD

MLK Monday
2 rounds
19 Wall Ball (20/14)
29 Pullups (RX is strict/L2 is kipping or butterfly)
39 cal row
19 Man Makers (25lb DB /15lb DB )
68 Mountain Climbers

Martin Luther King was Born on January 15th 1929. He was assassinated April 4th 1968. He was 39 years old

Workout of the Day - December 29, 2018

Fight Gone Bad

3 Rounds

  • Wall Balls (20#/14#)

  • Sumo Deadlift High Pull (75#)

  • Box Jump (20”)

  • Push Press (75#)

  • Row (Cals)

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.