Tag Archives: Row

Weighted Pullups and Dips then Row, Front Squats, T2B and stuff

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Every 2 minutes for 20 minutes

  • 3 x Weighted Pullup @ 10kg
  • 5 x Weighted Dip @ 10kg

Then 3 rounds of AMRAP in 6 minutes, rest 2 minutes between rounds…

  • Row 35 Calories
  • 12 x Toes to Bar
  • 12 x Front Squats @ 50kg
  • Round 1 – Max Double Unders
  • Round 2 – Max Box Jumps
  • Round 3 – Max Burpees

Results: 75 DU – 25 Box Jumps – 15 Burpees

Bench Press and Split Squats then Pushups and Row

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5 rounds

  • 5 x Bench Press @ 70% of 1RM
  • 8 x Front Foot Elevated Split Squat per leg @ 16kg per hand

Then 2 rounds of

  • Max Reps Foot Elevated Pushups

Finisher 2 rounds for max calories of a 20/10 Tabatta

  • Row

Results: Used 70kg for the Bench Press. Pushups 25 and 15 reps. Tabata 66 and 50 calories.

Cleans then Burpee Pullups and Row

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 5-10lbs heavier than last time
  • 1 x Hang Clean
  • 1 x Clean

Then Every 1 minutes for 10 minutes

  • 1 x Clean First Pull Deadlifts @ 110% of 1RM

Then 3 rounds for time

  • 20 Burpee Pullups
  • 200m Row

Results: Used 115lbs/52kg for the Clean complex. Used 185lbs/85kg for the Pulls. Metcon 13:13.

Muscle Ups, Dips, Pullups and Row

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10 rounds

  • 1 x Ring Muscle Up
  • 3 x Ring Dips
  • 5 x Ring Reverse Rows
  • Rest 1 minute

Then 3 rounds

  • 8-10 x Bar Pullups

Then inspired by Crossfits WOD from 19. August.

3 rounds for total distance

  • Row 50 seconds / rest 10 seconds
  • Row 40 seconds / rest 20 seconds
  • Row 30 / 30
  • Row 20 / 40
  • Row 10 / 50

Results: Metcon 2100m. Fun way to row 2k.