Tag Archives: Row

Bench Press, Dips and Pullups then Situps, Russian Twists and Row

By | | , , , , ,
Comments Off on Bench Press, Dips and Pullups then Situps, Russian Twists and Row

Mashup of a RepWerks workout from Jan 25 and a Crossfit WOD from May 21…

5 rounds of

  • 12 x Incline Dumbbell Bench Press increasing weight each set

Then 4 rounds of

  • 12-14 x Dips
  • 6-8 x Wide Grip Pullups

Then AMRAP in 20 minutes of

  • 20 x Situps
  • 10 x Russian Twist @ 8kg (R+L=1 rep)
  • 800m Row

Results: Bench 16-18-20-21-21kg. Dips 14-12-12-10+2. Pullups 8-6-6-6. Metcon 3 rounds plus 20 situps, 10 twists and 566m Row.

Row, Pullups, Pushups and Air Squats

By | | , , , , ,
1 Comment

Post holiday recovery… started with a long mobility session then

Cash in with

  • Row 1k

Immediately followed by, EMOM for 6 minutes

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Immediately followed by

  • Row 1k

Finisher 5 rounds of

  • 5 x Hanging Pike Leg Lifts

Results: Total time for the Rowing plus the EMOM 15:24.

Handstands then Snatches and a Row Tabata Finisher

By | | , , ,
Comments Off on Handstands then Snatches and a Row Tabata Finisher

Take 15-20 minutes and work on Handsatands.

Then the Crossfit WOD from May 3…

EMOM for 5 minutes with empty bar

  • 1 x Snatch Pull
  • 1 x Hang Power Snatch
  • 1 x Overhead Squat

Then EMOM for 5 minutes @ 30kg

  • 1 x Snatch Pull
  • 1 x Low Hang Power Snatch
  • 1 x Overhead Squat

Then EMOM for 10 minutes @ 30kg

  • 1 x Snatch Pull
  • 1 x Power Snatch

Then for total distance, two rounds of Tabatas, 4 minutes of 20 second work/10 second rest, rest 2 minutes between rounds

  • Row

Results: Row 1589m.