Tag Archives: Row

Overhead Squats then Row, HSPU, V-Ups and Pullups

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Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.

Pistols, Glute Bridges, Rollouts and Rows, then Step Ups and Row

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CF Invictus WOD from October 26.  Every 90 seconds for 24 minutes (4 rounds):stl…

  • First minute – 3 x Pistol Squats per Leg
  • Second minute – 8-10  x Glute Bridges @ 110lbs
  • Third Minute – 10 x Barbell Rollouts
  • Fourth Minute – 10-12 x Barbell Rows @ 110lbs

Rest 60 seconds then for max calories

  • 4 minutes of Rowing

Results: For the Row – 30 calories.

Deadlifts then Row, Goblet Squats and Pullups

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Every 2 minutes for 12 minutes

3 x Deadlifts

Then 3 rounds for time of

  • Row 10 calories (  20 on a Concept II 🙂  )
  • 40 x Goblet Squats @ 24kg
  • 20 x Pullups

Results:  For the Deadlifts 185-205-215-225-240-265lbs. For the Metcon could only manage 2 rounds after my 2 week vacation and finished in 14:30. Should have scaled down the weight on the squats…