Tag Archives: Row

Bench Press the Dips, Pushups and Row

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Take 15 mintues and work up to a heavy

  • 2 x Bench Press

Then 4 sets of

  • 7 x Bench Press @ 65% from above

Then for time, 5 rounds of

  • 500m Row
  • 10 x Dips

Immediately followed by

  • 30 x Pushups
  • 15oom Row

Results: Bench Press only 185lbs 😞. Used 120lbs for the second part. Metcon 16:40.

Presses then DB Clean, DB Front Squats and Row

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Strict Press

Then with as few breaks as possible accumulate

  • 50 x Strict Press @ 45lbs

For max Calories, every 2 minutes for 16 minutes

  • 3 x Dumbbell Hang Power Clean
  • 3 x Dumbbell Front Squat
  • 2 x Dumbbell Hang Power Clean
  • 2 x Dumbbell Front Squat
  • 1 x Dumbbell Hang Power Clean
  • 1 x Dumbbell Front Squat
  • Row 30 seconds

Results: Strict Presses 95-115-125-135-135 (1 rep). Second part in 3 sets, 25-10-15. Metcon 10-10-9-9-9-10-10-10 calories, 77 total.

Back Squats and Split Squats then T2B, Step Overs and Row

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5 rounds to work up to a heavy

  • 3 x Back Squat

Then 3 rounds of

  • 5 x Rear Foot Elevated Split Squats @ 50% of above weight

Then the “Tripoli” WOD from Wodwell CF…

3 rounds for time

  • 18 x Toes to Bar
  • 30 x Dumbbell Box Step Overs @14kg per Hand (total)
  • 42 Calorie Row

Results: BackSquat 185-205-215-225lbs. Used 115lbs for the second part. Metcon 22:08.

Muscle Ups, Reverse Rows and Tricep Extensions then Row and T2B

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3 rounds of

  • 3 x Skin the Cat

Then accumulate

  • 20 x Ring Muscle Up from L-Sit on Floor (or work on Transitions)

Then 3 rounds of

  • 10 x TRX Reverse Rows
  • 10 x TRX Tricep Extensions

Then 4 rounds for time

  • 500m Row
  • 12 x Toes to Bar

Results: Metcon 13:15

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.