Tag Archives: Row

Weighted Pullups then Row, T2B and more Pullups

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8 rounds, rest 2 minutes between rounds (break reps if needed)

  • 7 x Strict Pullups
  • 5 x Strict Pullups @ 10kg
  • 3 x Strict Pullups @ 20kg
  • 1 x Strict Pullup @ 30kg
  • 1 x Strict Pullup @ 30kg
  • 3 x Strict Pullups @ 20kg
  • 5 x Strict Pullups @ 10kg
  • 7 x Strict Pullups

Then a variation on the CF New England WOD from Jan 28, for time (time cap 18 minutes)

  • 250m Row
  • 20 Toes to Bar
  • 250m Row
  • 20 Pullups
  • 250m Row
  • 20 Pullups
  • 250m Row
  • 20 Toes to Bar
  • 250m Row

Results: Pullups were good, easier on the second half than on the first. Metcon 14:54.

Weighted Pullups then TRX Presses, TRX Rev Rows and a Core EMOM

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Pullups
  • 4 x Strict Pullups @ 10kg
  • 2 x Strict Pullup @ 20kg
  • 2 x Strict Pullup @ 20kg
  • 4 x Strict Pullups @ 10kg
  • 6 x Strict Pullups

Then 3 rounds for time

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows
  • Row 250m

Then EMOM for 12 minutes ( 4 rounds of each)

  • Minute 1 – 15 Second L-Sit
  • Minute 2 – 10 x Kettlebell Halos @ 20kg ( 5 per direction)
  • Minute 3 – 10 x Single Kettlebell Farmer Marches @ 20kg per side (do 10 steps with KB in one hand then switch hands and do another 5, r+l=1 rep)

Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.

Bench Press and Ring Dips then Row, Thrusters and T2B

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Work up to a heavy

  • 1 x Bench Press

Then EMOM for 8 minutes or until you cannot complete all reps in a round

  • 8 x Ring Dips

Then for time, a variation on CF New England’s WOD from December 27, time cap 18 minutes

  • 60 Calorie Row
  • 30 x Thrusters @ 45lbs/20kg (empty bar)
  • 30 x Toes to Bar
  • 30 x Thrusters
  • 60 Calorie Row

Results: 1RM Bench Press (rep scheme 5-3-2-2-1-1-1) 220lbs/100kg… new 1RMby far! Dips 6 rounds, only could manage 7 reps in 7th round. Metcon 15:35.

Pullups then Deadlifts, HPC, Push Press and Row

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6 rounds, rest exactly one minute between rounds

  • 5 x Strict Pullups
  • 3 x Strict Pullups @ 10kg
  • 1 x Strict Pullup @ 20kg
  • 1 x Strict Pullup @ 20kg
  • 3 x Strict Pullups @ 10kg
  • 5 x Strict Pullups

Then inspired by the CF New England WOD from January 4…

5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds

  • 12 x Deadlifts @ 125lbs
  • 9 x Hang Power Cleans
  • 6 x Push Press
  • Max Calorie Row

Results: Pullups seemed easy so will continue to add load in the coming weeks and see what that does. Metcon 14-14-2-3-2 calories per round… probably should have used lighter weight but was looking for a heavy challenge.