Tag Archives: Dumbbell Rows

Bench Press, Pullups and T2B then Burpees and Dumbbell Rows

By | | , , , , ,
2 Comments

3 rounds, resting as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right

Part 1 – Then take 15 minutes and work up to a heavy

  • 6 x Bench Press (heavier than on Nov 11)

Part 2 – Then 3 rounds of

  • 10 x Bench Press @ 55-60% of above
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 90 seconds

Then for time

  • 100 x Burpees

Every time you break, stop and do 5 x Dumbbell Rows @ 18kg

Results: Got up to 150lbs on Nov 11. Today got up to 160lbs. Part 2 – 105lbs. Metcon – 10:48.

Bench Press and Pullups then Lunges, Pushups and Bent Over Rows

By | | , , , ,
2 Comments

6 rounds, rest 20 seconds between exercises, 90 seconds between rounds

  • 5 x Bench Press @ 65% + 8 x Strict Pullups
  • 3 x Bench Press @ 75% + 7 x Strict Pullups
  • 1 x Bench Press @ 85% + 6 x Strict Pullups
  • 5 x Bench Press @ 75% + 5 x Strict Pullups
  • 3 x Bench Press @ 85% + 5 x Strict Pullups
  • 1 x Bench Press @ 95% + 5 x Strict Pullups

Then taken from a Street Partking instagram WOD.

3 rounds for time

  • 30 x Dumbbell Farmer Reverse Lunge @ 18kg
  • 30 x Pushups
  • 30 x Dumbbell Bent Over Rows @ 18kg

Results: Bench Press 165-175-185-175-185-205lbs. Metcon 15:14.

Bench Press and Rows then Pushups and Run

By | | , , , ,
Comments Off on Bench Press and Rows then Pushups and Run

Every 90 seconds for 12 minutes alternate between the two stations

  • Station 1: 8 x Dumbbell Bench Press
  • Station 2: 8 x Dumbbell Rows each side

Then for time

  • Run 800m
  • 21 x Manmakers @ 35lbs
  • Run 400m
  • 15 x Manmakers
  • Run 200m
  • 9 x Manmakers

Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left
  • Side Plank Right
  • V-Ups

Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.

Deadlifts then Dumbbell Rows, Clean and Jerk, Situps and Run

By | | , , , ,
1 Comment

Every 2 minutes for 12 minutes

  • 8 x Deadlift @ 50%
  • 6 x Deadlift @ 60%
  • 4 x Deadlift @ 70%
  • 2 x Deadlift @ 80%
  • 2 x Deadlift @ 90%
  • 5 x Deadlift @ 75%

Then an brieviated version of the Crossfit New England WOD from August 15, 2019.

Every 2 minutes for 8 minutes

  • 10 x Dumbbell Rows @ 21kg

Then for time 10-20-30 reps of

  • Dumbbell Clean and Jerk @ 20kg per hand
  • Abmat Situps
  • Run 200m between each round

Results:  Deadlift 155-185-210-240-270-225lbs.  Metcon 16:22.