Tag Archives: Barbell Rows

Split Squats and Rows plus Burpees, Cleans and Presses

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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

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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.

Core Work then Bent Rows and Dips

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4 rounds, rest as needed between roumds

  • 30 second Handstand Hold
  • 10 x Alternating Single Leg Pike Lifts (5 per side)
  • 10 x Pike Lifts
  • 10 x Pike Lifts over a Kettlebell (over and back is one rep)

Then 5 rounds

  • 5 x Barbell Bent Rows
  • Rest 30 seconds
  • 10 x Dips
  • Rest 90 seconds

Results: Bent Rows 80-95-105-110-115lbs.

Split Squats and Bent Rows then T2B and Front Squats

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5 rounds, increase weight per round

  • 3 x Front Rack Rear Foot Elevated Split Squat Left
  • Rest 10-15 seconds
  • 3 x Front Rack RFE Split Squat Right
  • Rest 10-15 seconds
  • 5 x Barbell Bent Rows
  • Rest 60-90 minutes

Work up to a heavy triple Split Squat.

Then for time

  • 9 x Toes to Bar
  • 9 x Front Squat @ 61kg
  • 6 x Toes to Bar
  • 6 x Front Squat
  • 3 x Toes to Bar
  • 3 x Front Squat
  • 6 x Toes to Bar
  • 6 x Front Squat
  • 9 x Toes to Bar
  • 9 x Front Squat

Results: Split Squats/Row 95-105-115-125-135lbs. Metcon 5:48, started with weight on ground and power cleaned it up.

Front Squats then SB Thrusters, Rows and Run

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Inspired by today’s CF Invictus WOD.

5 sets of

  • 3 x Front Squat

Rest 2 minutes between sets, work up to a heavy triple.

Then for time

  • 25 x Bent Barbell Rows @ 80lbs
  • 50 x Wall Balls/Sandbag Thrusters @ 30lbs
  • Run 800m
  • 50 x Wall Balls/Sandbag Thrusters
  • 25 x Bent Rows @ 80lbs

Results: Front Squats 135-155-175-185-195lbs. Metcon 12:39. 800m in 4:21.