Tag Archives: bent over row

WOD 20140326

Push Press
3×5
57,5 Kg
Bent over row
3×5
65 Kg
For time:
21-15-9
32 Kg KB squat
Burpee over bar
8:01
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WOD 20140221

Weightlifting

Front Squat
5 x 20 Kg
5 x 40 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 75 Kg

Bench Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 72,5 Kg
Power Clean 3 x 5
5 x 20 Kg
5 x 30 Kg
3 x 40 Kg
2 x 50 Kg
3 x 5 x 65 Kg

WOD 20140201

Warm-Up

500 – 1000m Row
2 Times following
150 Jump Rope
15 Squats
15 Diamond Push-Ups
15 Lunges (each)
15 Knee-Hugs
15 Back Extension
15 Front Rolling Neck Bridge
15 Back Rolling Neck Bridge

Strength:

Overhead Squat
3 x 5

Bent Over Row
3  x 5

Strength & Condition:

For time:

15 Clean & Jerks (55 Kg)
15 Pull-ups
12  Clean & Jerks (55 Kg)
12 Pull-ups
9   Clean & Jerks (55 Kg)
9   Pull-ups

WOD 20140120

Weightlifting

 Front Squat 3 x 5
20-40-50-60
5 x 72,5 Kg
5 x 75 Kg
5 x 75 Kg

Bench Press 3 x 5
20-35-50-60
5 x 70 Kg
Power Clean 3 x 5
20-30-40-50
5 x 65 Kg

Bent Over Row
20-30-40-50
5 x 60 Kg