WOD:
Row 10,000m with a partner
*switch out as needed and partner is planking, holding handstand, waiter carry, rig holding while other partner is rowing
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Tag: concept 2
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WOD for June 1, 2018
Strength/Skill: 3 rounds of 10 bulgarian split squats and 10 DB seated presses
WOD:
Row 1000m
100 DUs
Run 1 mile
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WOD for March 14, 2018
Strength/Skill: 5 x 5 back squats and 30 second hollow rock hold between
WOD: Rowing Trials
1000m
500m
250m
*complete in any order you choose and rest as needed to fully recover between
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WOD for March 13, 2018
Strength/Skill: 3 rounds of 10 medball cleas and 10 pistols
WOD: Row 30 calories
Then:
10-1 Push Press (115/75)
1-10 K2E
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WOD for March 7, 2018
Strength/Skill: 5×3 push jerks and 10 GHD Sit-ups between sets
WOD:
10 HSPUs
20 Clean and Jerks (95/65)
30 Thrusters
40 KBS (53/35)
50 Goblet Squats
Row 500m
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WOD for February 28, 2018
Strength/Skill: 3 rounds of row 50 calories and 5 quarter back squats
WOD: 21-15-9
Power Cleans (155/1105)
Sit-ups
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WOD for February 23, 2018
WOD: 18.1
20 min AMRAP
8 T2B (scaled is knee ups)
10 DB one arm clean and jerks (50/35) (35/20)
14/12 Row for calories
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WOD for January 31, 2018
Strength/Skill: 1 RM strict press and complete 3 sets of 15 GHD sit-ups between
WOD: Row 50 calories
Rest 2 mins
100 Mountain Climbers
Rest 1 min
Row 15 calories
Run 400m
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WOD for January 4, 2018
Strength/Skill 5×3 hang cleans
WOD: 3 mins, 6 mins, 9 mins with 1 min rest between
50 mountain climbers
30 KBS
10 T2B
50 DUs
30 Dead lifts
10 Sit to Stand with plate (15)
250m row
30 slam balls
10 Box Jumps
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WOD for December 28, 2017
Strength/Skill: 5 x 5 push presses at 75% of your 1RM
WOD: Row 500m then:
2RFT
5 HSPUs
10 Burpees
15 Jump Squats
20 DUs
15 Box Jumps (24/20)
10 GHD Sit-ups
5 T2B