Tag Archives: Row

Back Squats then Front Squats, Push Press, Row and Burpees

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5 rounds

  • 3 x Back Squats @ max from last time

Then 2 rounds of

  • 15 x Back Squat @ 60% from above
  • Rest 2 minutes

Then inspired by WODwell CF’s “Bundle of Joy” WOD… AMRAP in 15 minutes of

  • 5 x Push Press @ 95lbs
  • 10 x Front Squats @ 95lbs
  • 15 x Burpees
  • At 5:00 and 10:00 stop and Row 20 calories

Results: Used 215lbs/97.5kg for the first set of 3 x Back Squats, 135lbs for the second set of 15. Metcon 4 rounds plus 10 reps.

Core Work then Sumo Deadlifts and Jackie

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4 rounds, rest as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

4 rounds of

  • 3 x Sumo Deadlift @ 285lbs/130kg

Then every 3 minutes for 9 minutes

  • 25 x Hip Thrusts @ Bodyweight

Then for time, Jackie Benchmark WOD

  • Row 1000m
  • 50 x Thrusters @ 20kg (empty bar)
  • 30 x Pullups

Results: Used 155lbs/70kg for the Hip Thrusts. Jackie should be around 9 minutes but ended at 10:30.

Core Work then Row, Renegade Rows and BBJs

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3 sets, rest 2 minutes between each set…

  • 3 x Single Leg V-Up (r+l=1rep)
  • 3 x V-Up
  • 3 x Laying Windshield Wipers (r+l=1 rep)
  • Repeat for 3 rounds (total of 27 reps per set)

Then 10 rounds for time (time cap 30 minutes)

  • Row 250m
  • 6 x Renegade Rows @ 12kg (r+l=1 rep)
  • 8 x Burpee Box Jumps

Results: Core workout was a repeat and still really hard. Metcon 28:49.