Tag Archives: Row

Streetparking Atlas WOD

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This is a modified version of the Atlas WOD posted by Streeparking on Instagram.

6 rounds for time

  • 400m Row
  • 10 x Toes to Bar
  • 10 x Dumbbell/KB Atlas Lunge @ 14kg/30lbs per hand

1 Atlas Lunge = Reverse Lung L + Reverse Lunge R + Squat with DBs/KBs on shoulders.

Results: 26:49. Used Kettlebells in Front Rack.

Strict Presses and Reverse Rows then Crossfit Quarterfinal Test 21.3

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4 rounds of

  • 4 x Strict Press
  • Rest 30 seconds
  • 8 x Single Arm Dumbbell Reverse Rows per Hand
  • Rest 90 seconds

Then for time

  • 120 x Sandbag Thrusters
  • 120 Cal Row

Results: Strict Press 96-105-115-125. Used a 24kg Kettlebell for the Rows. Metcon 16:20. Was almost an even split between the two movements, 7:30 and 8:30 respectively.

Weighted Pullups and Dips then Row, Thrusters and T2B

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4 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Then inspired by CF Invictus’ Instagram post…

Then AMRAP in 12 minutes of

  • 15 Calorie Row
  • 12 x Kettlebell Thrusters @ 14kg per Hand
  • 9 x Toes to Bar

Results: Metcon 4 rounds plus 23 reps

Deadlift, HSPU, Pullups and Row

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For time per round, every 4 minutes for 20 minutes

  • 3 x Deadlift @ 80% of 1RM
  • 6 x Handstand Pushups
  • 9 x Strict Pullups
  • 12 Cal Row

Then alternate EMOM for 6 minutes

  • Even round – 30 second Handstand Hold
  • Odd round – 30 second Kettlebell Swings @ 32kg

Results: First part, used 225lbs for the Deadlift… 2:14-2:20-2:25-2:44-3:05. Handstand Pushups were easy today. After the first two rounds, Pullups got really hard.