Tag Archives: Reverse Rows

Pullups, Pushups, Dips and Reverse Rows

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Continuing on my quest for a strict bar muscle up which, right now, seems to be going nowhere…

Every 2 minutes for 10 minutes

  • 8-10 x TRX Russian Pushups
  • 3 x Strict Pullup
  • 3 x Wide Grip Pullup
  • 3 x Chin Ups/Pronated Grip Pullups

Then 3 rounds

  • 8 x Barbell Reverse Rows
  • 8 x Weighted Dips @ 10kg

Then 2 rounds of

  • Max Reps Cable Pulldowns @ 65lbs
  • Rest 1 minute

Results: Cable Pulldowns 15 and 12.

Sandbag Complex

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Finally able to get to Landi so I could fill the Sandbag we packed in the suitcase. Don’t have a scale so estimating the weight based on the 25kg bag of sand I used.

AMRAP in 20 minutes

  • 10 x Sandbag Reverse Rows @ 20kg
  • 10 x Sandbag Shoulder to Overhead
  • 10 x Sandbag Front Squat

Results: 10 rounds plus 20 reps.

Presses then V-Ups, Presses Dips and Reverse Rows

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Every 2 minutes for 12 minutes

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%

Then for time 10-9-8-7-6-5-4-3-2-1 of

  • Reverse Rows
  • Dumbbell Shoulder Press @ 21kg

Then for time 1-2-3-4-5-6-7-8-9-10

  • Dips
  • V-Ups

Results: Presses 95-110-125-110-125-140lbs. Metcons – 9:42 and 7:35.

Bench Press then Row and Burpee Box Jump Overs

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5 rounds

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Reverse Rows
  • Rest 90 seconds

Then (another CF New England WOD) row for total calories in 4 minutes, stop every minutes and do Burpee Box Jump Overs

  • At Minute 0 – do 5 x Burpee Box Jump Over
  • At Minute 1 –  4 x Burpee Box Jump Over
  • At Minute 2 –  3 x Burpee Box Jump Over
  • At Minute 3 – 2 x Burpee Box Jump Over

Rest 2 minutes between rounds and do a total of 3 rounds.

Results:    Bench Press 135-155-175-185-195lbs. For the Metcon, round 1 – 16.7 calories, round 2 – 14.4 calories, round 3 – 14.9 calories.

Bench Press and Ring Rows then a Chipper

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EMOM for 8 minutes (4 rounds of each) do

  • 6-8 x Bench Press
  • 8 x False Grip Ring Rows

For time do

  • 30 x Unbroken Double Unders
  • 30 x Push Press @ 80lbs
  • 30 x Pullups
  • 30 x Power Snatch @ 80 lbs
  • 30 x TRX Pike Press
  • 30 x Goblet Squats

Results: Bench Press – 95-115-140-165.  Metcon 13:19.