Tag Archives: row

WOD 20160106

Conditioning

For Time

Row 5 Km
50 Pull-Ups
50 GHD Sit-Ups
50 Push-Ups
100 Air Squats
5 Miles Air Assault Bike

 Time: 1:03:33

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WOD 20140619

Back Squat
3 x 3 (85% of 1 RM)
2x 100 Kg
3 x 97,5 Kg
3 x 97,5 Kg
Bench Press
3 x 3 (85 % of 1 RM)
3 x 75 Kg
WOD:

Complete 5 rounds for time:

12 Barbell Walking Lunges @ 42,5 Kg (35%- 40% of 1 RM Squat)
12 Dynamic Push Ups 
Row 30 seconds ( 125 meters )
Time: 10:59

WOD 20140423

10 min EMOM
5 pike push-ups legs on the box
2-3 min rest
10 min EMOM
4 pull-ups

7 Rounds for time:
Row 200m
10 – Push Press 2×16 Kg Kettlebell
15 – Step Ups (2×16 Kg Kettlebell) on a 20″ box

Time: 24:06
Last time (20131213) with 30 Kg barbell: 17:49.
It seems that either it is easier to do push press & step ups with barbell than with two separate kettlebells or I’m still recovering from Monday’s  long walk and last Saturday’s heavy deadlifts (21+15+9 x 100 Kg IS heavy).  Most likely it is both. Tomorrow is most definitely a rest day for me.

WOD 20140219

Overhead Squat:
5 x 45
5 x 47,5
5 x 47,5

Weighted pull-ups
3 x 5 x 10 Kg

Christine
3 rounds for time of
500m Row
2 Bodyweight Deadlifts 87,5 Kg
21 Box Jumps (24″ Box)

Time: 12:18