Posts Tagged ‘#rowing’

Shumon

Posted: 07/15/2017 in CrossFit Trainers, WOD
Tags: ,
WOD

50 KBS 53/35

run 400m

25 KBS 53/35

run 800m

OH YEAH

Posted: 06/28/2017 in CrossFit Trainers, WOD
Tags: , ,
STRENGTH (minutes 0-10)

Find 1rm Bench press

SKILL (minutes 10-20)

Max unbroken set of ring dips

METCON (minutes 20-30) 

Row 1k for time

hand jump row

Posted: 12/07/2016 in WOD
Tags: ,
Warm-up

15 cal row

50 single unders

25 double unders

Skill 

7 minutes to:

Practice HSW /Work up to a high box jump

WOD

AMRAP in 18 minutes

25′ HSW

15 cal row

5 box jumps 30″

Accessory 

50 “Get up” sit-ups (the last two movements)

get-up-sit-up