Tag Archives: Barbell Rows

Handstands and Weighted Pullups then Front Squats, Push Press, Pullups and Row

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3 rounds of

  • Freestanding Handstand Hold (as long as possible)
  • 4 x Weighted Pullups @ 10kg
  • 4 x Strict Pullups
  • Rest 2 minutes

Then, based on CF New England’s WOD from May 7, three 4 minute AMRAPs for max calories Rowed…

AMRAP in 4 minutes

3 rounds of

  • 7 x Push Press @ 95lbs
  • 7 x Front Squats
  • 7 x Bent Barbell Rows

Max Calorie Row in remaining time.

Rest 4 minutes, then AMRAP in 4 minutes

3 rounds of

  • 5 x Push Press @ 115lbs
  • 5 x Front Squats
  • 5 x Bent Barbell Rows

Max Calorie Row in remaining time.

Rest 4 minutes, then AMRAP in 4 minutes

3 rounds of

  • 3 x Push Press @ 125lbs
  • 3 x Front Squats
  • 3 x Bent Barbell Rows

Max Calorie Row in remaining time.

Results: Was able to get a handstand hold of around 8-10 seconds per round. Metcon 12-0-12… second round was hard, finished the 3 rounds with about 10 seconds left.

Back Squats and Pullups then Bike

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5 rounds

  • 12 x Back Squat @ 65% of 1RM (5% heavier than last time)
  • 5-6 x L-Sit Pullups

Then 3 rounds for time of

  • 10 x TRX Russian Pushups
  • 20 x Close Grip Bent Rows @ 65lbs

Then because it is warm enough…

  • Bike 20-30k

Results: Used 170lbs/77kg for the Back Squats. Metcon 5:39.

Weighted Pullups and Cable Pulls then Row and BB Rows

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Take 15 minutes and work on Handstands.

  • Frog Stand
  • Frog Stand Press to Handstand (against wall)
  • Handstand Hold (against wall or free standing)

Then every 2 minutes for 10 minutes

  • 3 x Weighted Tempo Pullups 30×3 @ 10kg

Then 2 rounds of

  • 10 x Cable Pulldowns @ 70lbs/32kg

Then AMRAP in 2 minutes

  • Row 400m
  • Max Bent Barbell Rows in remaining time @ 95lbs/43kg
  • Rest 2 minutes then repeat for a total of 3 sets

Results: Metcon 10-8-6 reps Bent Rows.

Bench Press, Bent Rows and Pushups

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5 rounds to work up to a heavy 3 RM of

  • 5-3-3-3-3 x Bench Press

Then 2 rounds of

  • 15-20 x Incline Bench Press @ 20kg

Then every 2 minutes for 12 minutes

  • 4-5 x Barbell Bent Rows @ 135lbs
  • 8-10 x TRX Russian Pushups

Then 2 rounds of

  • 15 x Narrow Grip Barbell Bent Rows @ 43kg/95lbs

Results: 3RM Bench Press 86kg/190lbs. Incline Bench 20 and 17 reps. For the E2MOM had to break the Pushups into sets of 4 and 2 and in the last set could only manage 4 Russian Pushups total before time ran out.

Bench Press then Pushups, Deadlift and Bent Rows

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3 rounds of

  • 8 x Bench Press @ 110% x Body Weight
  • 5 x Bench Press @ 120% x Body Weight
  • 3 x Bench Press @ 125% x Body Weight
  • Max x Bench Press @ Body Weight

Then AMRAP in 12 minutes

  • 12 x Deficit Push Ups @ 15cm deficit
  • 5 x Deadlift plus Bent Row @ 135lbs

Results: Used 170-185-195(only 2 reps)lbs and got 8 reps on the last set. Metcon 8 rounds plus 8 reps.