Wednesday 11/16/2022

Strength
Strict Press
Build to a Heavy Set of 3

*Score = Heaviest Load

WOD
Row
For Time:
2,000 Meter Row

Thursday 06/10/2021

WOD
2 SETS FOR QUALITY*
500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills

Immediately Into...

2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang

*Athlete Choice for all weights.
(No Measure)

Finisher
IN TEAMS OF 2...
FOR TIME
2000m Row*

*Partners alternate every 250m until completion of 2000m.
(Score is Time)

Monday 07/27/2020

Endurance
For Time: 
2,000 Meter Row

WOD
3 Sets: 
10 Rower Pike-ups (https://youtu.be/6O8kZDgsRmo)
20 Flutter Kicks (3-Count)
30 Second Hanging L-Sit

Tuesday

Strength
Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.

WOD
"2k Row"
For Time:
2,000 Meter Row