Tag Archives: Barbell Rows

Pike Lifts, Barbell Rows and Dips then Power Clean, Thrusters and Pushups

By | | , , , ,
1 Comment

3 rounds of

  • 10 x Alternating Single Leg Pike Lift (5 per leg) – pause 1-2 seconds at top
  • 10 x Pike Lift Pulses

Every 2 minutes for 18 minutes

  • 8 x Barbell Rows
  • 8 x Dips

Then 3 rounds for time (inspired by Street Parking Artemis Vault WOD)

  • 15-10-5 x DB Power Clean plus 2 x Thrusters @ 16kg per hand
  • 30-20-10 x Pushups + Sandbag Pull Through

Results: Used 110lbs/50kg for the Rows. Metcon 12:20. Initially planned to do all rounds with 15/30 reps but after the first round decided to scale it down.

RFE Split and Front Squats then Landmine and Barbell Rows

By | | , , ,
Comments Off on RFE Split and Front Squats then Landmine and Barbell Rows

5 rounds of

  • 5 x RFE Split Squat per Leg with Bar in Front Rack
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Front Squat @ Max weight from above

Then 5 rounds of

  • 6 x Single Arm Landmine Row per Arm
  • Rest 2 minutes

Then every 2 minutes for 6 minutes

  • 10 x Barbell Rows @ 95lbs

Then part of The Box Programming’s “Oh My Core” WOD… 2 (should be 3) rounds of 45 seconds work, 15 seconds rest, rotate through

  • Straight Leg Situps
  • Alternating Single Let V-Ups
  • Russian Twist
  • Dynamic Plank
  • Rest 60 seconds

Results:Split Squats 65-75-85-95-110lbs. Front Squats @ 110lbs. Landmine Rows 25-30-35-40-45lbs. Barbell Rows @ 95lbs.

Dips and Barbell Rows then DUs, DB Hang Cleans, Devil Press and Russian Twist

By | | , , ,
Comments Off on Dips and Barbell Rows then DUs, DB Hang Cleans, Devil Press and Russian Twist

5 rounds of

  • 5 x Bent Barbell Rows
  • 5 x Dips
  • Rest 2 minutes

Then 3 rounds of

  • 10 x Barbell Bent Rows @ 65% from above

Then 3 rounds for time (Inspired by the Juneteenth WOD from Wodwell CF)

  • 60 Double Unders
  • 20 x Dumbbell Hang Power Clean @ 12kg
  • 20 x Devil Press @ 12kg
  • 20 x Russian Twist @ 12kg (l+r=1 rep)

Results: Barbell Rows 65-75-85-95-105lbs. Used 65lbs for part 2. Metcon 21:57. Looked easy enough at first glance but turned out to be really challenging. I would hate to image how bad it would have been to do the full WOD which was 6 rounds.

Split Squats and Rows plus Burpees, Cleans and Presses

By | | , , , ,
1 Comment

5 rounds working to a heavy pair of

  • 6 x Rear Foot Elevated Split Squat with Bar in Front Rack
  • Rest 30 seconds between legs
  • 8 x Barbell Bent Rows
  • Rest 90 seconds

Then another Heatherblackfit WOD…

AMRAP in 20 minutes

  • 3 x Burpees
  • 6 x Hang Power Clean @ 95lbs
  • 9 x Push Press @ 95lbs
  • 3 x Burpees
  • 9 x Hang Power Cleans
  • 12 x Push Press
  • 3 x Burpees
  • etc.

Results: Split Squats – 45-65-75-85-95lbs. Metcon – 5 rounds plus 9 reps.

Overhead Presses

By | | , , , ,
Comments Off on Overhead Presses

Went for a good hike today so just some strength/form work today.

Every 2 minutes for 10 minutes

  • 3 x Strict Press with 4 second tempo descent

Then EMOM for 20 minutes alternate

  • Even Minute – 7 x Strict Press @ 65-75% from above
  • Odd Minute – 7 x Barbell Rows

Results: First part 75-85-95-105-110lbs. Second part 75lbs. Could probably have gone heavier on both but wanted to stick to good form and full range of motion.