WOD One
For time:
Row 500m
10 Squat Clean to Overhead (male-135#/female-83#)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.
as rx'd: 13:23
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10k row...
ReplyDelete2000m sprint to start, 7:18
2000m acitve recovery before the...
1000m sprint 3:25
keep rowing till i finish 10k
10k time 40:17
3 rds barbell complex
6x dl
6x row
6x hang clean
6x front squat
6x push press
6x back squat
6x push ups
weight @ 65#, 75#, 85#
This comment has been removed by the author.
ReplyDeleteso...
ReplyDeleteworked out at home with 30 lb kbell
3 rds dumbell complex 6x reps each arm
6x curl
6x push press
6x hi pull
6x thrusters
6x bent over row
6x hang clean and front squat
20x push ups
10-9-8-7-6-5-4-3-2-1
box jump to top step of stairs 24" high 43" away from first step
wtd sit ups 30lb
power clean 30lb
push ups feet elevated 16"
wall ball(throwing the KB in the air)
2 rds
50x glute leg lift
50x shoulde hand job @ 320z nalgene bottle full of water... whatever that weighs