Tag Archives: Row

Overhead Press then Row, Pullups and Dips

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Take 7 rounds and work up to a heavy 1RM

  • 5-3-3-2-1-1-1 x Strict Press

Then for time

  • 21 Calorie Row
  • 15 x Weighted Dips @ 10kg
  • 9 x Weighted Pullups @ 10kg
  • 21 Cal Row
  • 15 x Dips
  • 9 x Strict Pullups
  • 21 Cal Row
  • 15 x Pushups
  • 9 x Kipping Pullups

Then every 2 minutes for 8 minutes

  • 10-12 x Floor Seated Overhead Press @ 14kg

Then 4 rounds of

  • 5 x Single Leg Pike Lifts (l+r=1 rep)
  • 2 x Pike Lifts
  • Repeat for 3 sets

Results: 75-105-125-135-145-150lbs(fail)-145lbs/66kg. Metcon 10:24.

Weighted Pullups, HSPU then Handstand Holds, L-Sits and Row

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4 rounds of

  • 5 x Weighted Pullup @ 10kg
  • 3-5 x Deficit Handstand Pushup

Then based on a Crossfit main site WOD, take 20 minutes and

  • Accumulate 60 seconds Handstand Hold
  • Accumulate 60 seconds L-Sit Hold (bent knees if needed)
  • Row 500m (active recovery)

Then EMOM for 20 minutes of

Results: Part one went well. Second part completed 2 rounds, bent knees both rounds 😀. Front Levers ….