Posts tagged with ‘row’

  • WOD Blog | Workout of the day

    TUESDAY 06-11-2018

    - by Admin

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec handstand hold (chest away)
    Odd: 45 sec plank hold

    B: CONDITIONING

    “Jackie”

    For time:
    1000m row
    50 thrusters, 20/15
    30 pull-ups

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec press to handstand practise
    Odd: 6 hollow rock into L-sit (hold L-sit for 3 sec)

    B: CONDITIONING

    ” Jackie-Up”

    For time:
    1000m row
    50 thrusters, 20/15
    20 ring muscle-ups

     

  • WOD Blog | Workout of the day

    TUESDAY 12-06-2018

    - by Admin

    HAPPY BIRTHDAY TO MARNE MOSTERT!

    LEVEL 1

    A. STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

    LEVEL 2

    A. STRENGTH

    1 Pause front squat + 1 front squat
    Build to your heaviest set for the day in 5 sets

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

  • WOD Blog | Workout of the day

    THURSDAY 31-05-2018

    - by Admin

    CROSSFIT

    LEVEL 1

    3 rounds of:
    8 front rack split squat/leg
    Rest 60 seconds
    15 horizontal ring rows
    Rest 60 seconds

    Then, in groups of 5
    5 rounds of 1 minute/station
    1: Bike
    2: Plank hold
    3: Row
    4: DB Bear crawl
    5: Ski-erg

    Rest 1 min between rounds

     

    ENDURANCE CLUB

    A. BREATHING WORK / RUNNING SKILL

    15 minutes of running skill work
    -Only use nasal breathing during this

    B. CONDITIONING

    5 rounds for time of:
    50m sled drag
    100m Dbl KB OH carry
    200m run

  • WOD Blog | Workout of the day

    THURSDAY 10-05-2018

    - by Admin

    HAPPY BIRTHDAY TO SVEN KREHER!

    ENDURANCE CLUB

    A. BREATHING WORK

    3 minutes of nasal only breathing on
    the bike and while running
    -3 minutes on each
    -Only needs to be cumulative so buddy up and rotate

    B. ROWING

    5 x 500m pieces w/ 3 min rest

    The aim is negative splits. So each interval needs to be quicker than the one before. You need to hold some in the tank in order to be able to finish strong.
    *Rest periods may vary depending on rower:athlete ratio but ideally rest longer than you work

    CROSSFIT

    EMOM 15:

    1: 5 Bulgarian split squats/leg (low-moderate load)
    2: 5 KB vertical rows/side
    3: 18/12 cal. row

    -Rest 5 minutes-

    Then, AMRAP 20:

    5 plate get ups, 20/15
    200m plate carry, 20/15
    20 hand to hand single arm KB swings, 32/24

  • WOD Blog | Workout of the day

    THURSDAY 02-11-2017

    - by carl

    G.I. JOZI

    2 Rounds of:

    Amrap 3
    Ski Erg 8/10 Cal
    Russian Twist 10/10
    Rest/ Rotate 1min

    Amrap 3
    Bike 10/12 cal
    Box Jumps 10
    Rest/ Rotate 1min

    Amrap 3
    Row 12/15 cal
    KB Headcutter 10
    Rest/ Rotate 1min

    Amrap 3
    DU/ Skip 25/50
    Plate Sit up and Press x10
    Rest/ Rotate 1min