Tag Archives: Row

Power Cleans and Presses then a Macho Man Row

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Take 6 rounds to work up to a heavy

  • 2 x Power Clean and Push Jerk/Press

Then a theboxprogramming Instagram WOD from last Saturday…

AMRAP in 15 minutes of

  • Max Caloire Row
  • Every 3 minutes stop and do 1 x Macho Man @ 60-65% of above weight

Macho Man

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

Results: Clean and Press 150lbs. For the Metcon used 95lbs and got 170 calories.

Core Work then Row, Deadlifts and Burpee Pullups

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4 rounds of

  • 10 x Pike Lift over Kettlebell
  • 10 x Kettlebell Pull Through @ 16kg
  • 10 x Weighted Situp @ 16kg (Legs Straight, KB Straight overhead)
  • 10 x Kneeling Kettlebell Halos (5 in each direction)

Then inspired by “Cranky Christine” WOD from CF New England…

3 rounds for time including rest (time cap 25 minutes) of

  • Row 700m
  • 12 x Deadlift @ 100kg
  • 21 x Burpee Pullups (original was Burpee Box Jumps)
  • Rest 3 minutes

Results: Metcon 2 rounds plus 650m.

Pullups then Wallball, DB Snatch, Box Jump, Push Press and Row

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4 rounds of the following Pullups Complex

  • 3 x Pullups
  • 3 x Wide Grip Pullups
  • 3 x Chin Ups
  • 3 x Ice Cream Makers (from Bar using either grip)

Then “Date Night” WOD from WODWell… for time

  • 90 x Wall Balls (Sandbag Thrusters)
  • 80 x Alternating Dumbbell Snatches @ 20kg (40 per arm)
  • 70 x Box Jumps
  • 60 x Push Press @ 85lbs
  • 50 Calorie Row

Reesults: Pullups were really hard. Broke often. Metcon: 29:55, probably could have gone lighter on the push press to keep up the pace.

Round Times

Front Squats, Back Squats, Lunges and Row

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4 rounds of

  • 6 x Front Squat @ 75% of 2RM

Then 4 rounds of

  • 8 x Back Squat @ same weight as above

Then based on the “Long Legs” WOD from WODwell…

For time 20-18-16-14-12-10-8-6 of

  • Calorie Row
  • Alternating Forward Goblet Lunges @ 24kg

Results: For the Squats used 155lbs. Metcon 16:13.