Tag Archives: Row

Row plus Core and Arm Work

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Cash in

  • Row 2k

Then 4 sets of

  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • 3 x TRX Knee Tucks
  • Repeat for a total of 3 rounds

Then a repeat of a workout from January 21, 2021… 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Cash out

  • Row 2k

Results: Same as last time, used an 8 kg Dumbbells for the arm work. Row 8:40 and 8:57.

Back Squats then Row, T2B and Burpees

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Taken from Atomic CF’s “SomeKindofWonderful” WOD

6 rounds of

  • 2 x Back Squat @ 85% of 1RM

Then every 3 minutes for 21 minutes (7 rounds)

  • 12 Cal Row
  • 12 x Toes to Bar
  • 12 x Burpees

Results: Used 200lbs for the Back Squats. Metcon done mostly with 50 or so seconds to rest each round.

Power Cleans, HSPU, Deadlifts, KBS and Row

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5 rounds for time

  • 3 x Power Cleans @ 85-90% of 3RM
  • 9 x Handstand Pushups
  • 15 x Deadlifts
  • 21 x Kettlebell Swings @ 24kg
  • 15 x Calorie Row

Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.

Strict Presses then Pullups, Bench Press, Dips and Row

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Every 2 minutes for 10 minutes

  • 12 x Seated Dumbbell Strict Press

Then inspired by ‘The Coop’ Wod from Wodwell CF on Instagram…

For time 21-15-9 reps of

  • Pullups
  • Bench Press @ 135lbs/60kg

Rest 3 minutes then 21-15-9 reps/calories of

  • Pushups
  • Row

Results: Press 6-8-9-10-12kg. Metcons 9:42 and 4:48.