Tag Archives: Dumbbell Rows

Back Squats and Rows then Row, KBS, Goblet Squats

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Inspired by CF Invictus WOD from April 5, 2019

Four sets of

  • 8 x Back Squats
  • Rest 45 seconds after each leg
  • 8 x Dumbbell Bent Rows per Hand
  • Rest 60 seconds

Build weight per round.

For time

  • 1000m Row
  • 75 x Kettlebell Swings @ 24kg
  • 50 x Goblet Squats @ 24kg
  • 75 x Kettlebell Swings @ 24kg
  • 1000m Row

Results:  Back Squats 115-135-165-185lbs.  Rows 18-20-21-21kg.  Metcon 23:08.

Strict Press and DB Rows then KBS, TRX Atomic Rows and Row

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EMOM for 10 minutes (5 rounds of each) rotate through each station

  • Station 1 – 5 x Strict Press @ 110lbs/50kg
  • Station 2 – 5 x Dumbbell Rows @ 24kg Left Hand then Right Hand (10 total)

Then for time do 27-21-15-9 of

  • Kettlebell Swings
  • TRX Atomic Pushups

Then for time

  • Row 1 mile/1500m

Results:  First Metcon 7:32, Row 7:43.  Hmmm almost like I planned it that way :).

DB Press, DB Rows, SL Deadlifts and Row

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A modified version of the CF New England WOD from Dec 23.

For time, do all of the following without resting between.

3 rounds

  • 10 x Dumbbell Strict Press @ 14kg per hand
  • 15 x Dumbbell Rows each Side @ 14kg per hand
  • 20 x Alternating Single Leg Deadlifts total @ 24kg

Row 50 calories (100 on Concept II)

3 rounds

  • 10 x Dumbbell Strict Press @ 14kg
  • 15 x Dumbbell Rows each Side @ 14kg
  • 20 x Alternating Single Leg Deadlifts total @ 24kg

Results:  24:39 (50 cal row took 8:36).  Nice conditioning workout after being off for a couple of days. I did the presses with both arms at the same time.  For the rows, did one arm at a time with one hand on bench.  Deadlifts, switched leg for each rep. 

Bench Press then HSPU, Burpees and T2B

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Taken from the CF Invictus WOD from August 9.

Take 15 minutes and work up to a 1RM Bench Press.

Then every 2 minutes for 8 minutes alternate between stations (2 rounds per station).

  • Station 1 – 8 x Bench Press @ 80%
  • Station 2 – 8 x Bent Row @ 24kg per hand

Then AMRAP in 9 minutes of

  • 6 x Handstand Pushups
  • 9 x Burpees
  • 12 x Toes to Bar

Results:  1RM Bench Press 220lbs/100kg. Used 170lbs (77%) for the Bench Press in the second part. Metcon 3 rounds plus 3 reps.