Tag Archives: Row

Presses then Row, KBS and Pushups

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Inspired by the CF Invictus WOD from June 11, 2020.

EMOM for 6 minutes

  • Odd Minute: 45 second Handstand Hold
  • Even Minute: Max Unbroken Strict Pullups

Then every 2 minutes for 8 minutes

  • 3-4 x Strict Press

Then every 2 minutes for 8 minutes

  • 3-4 x Push Press

Then for times, every 6 minutes for 18 minutes (3 rounds)

  • Row 500m
  • 50 x Kettlebell Swings @ 24kg
  • 25 x Pushups

Results: Pullups 10-5-5. Strict Press 95-115-125-135, Push Press 135-140-145-150lbs. Metcons – 4:16 (2:03 row), 4:32 (2:06 row), 5:02 (2:08 row).

Cleans then Russian Twists and TRX Knee Tucks

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Spent time working on my Clean skills after watching this Instagram post.

Then 3 rounds of the following complex

  • 3 x Hang Squat Clean
  • 3 x Squat Clean

Then 5 rounds of

  • 1.1.1 x Squat Clean, pause and reset between reps

Then two 4 minute, 20/10 Tabatas, rest as needed between.

  • Tabata 1 – Russian Twist @ 14kg
  • Tabata 2 – TRX Knee Tucks

Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.