Posts tagged with ‘rowing’

  • WOD Blog | Workout of the day

    THURSDAY 13-06-2019

    - by Sean Thompson

    A: CONDITIONING

    Three rounds for time:

    Run 200m
    200m suitcase carry, as heavy as possible without resting the KB (swap hands as often as you want)
    Run 400m
    40 Russian swings, AHAP

    B: MIDLINE FINISHER

    3 x 15-20 overhead plate sit-ups

    ENDURANCE CLUB

    Row 2 x 2000m with rate changes every 500m

    Row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm.

    Row for four minutes at light pressure in
    between the two pieces

  • WOD Blog | Workout of the day

    FRIDAY 17-05-2019

    - by Sean Thompson

    A: STRENGTH

    1: Double KB strict press
    3 x 10, all heavy

    Superset

    2: Pendlay row
    3 x 12, all heavy

    B: CONDITIONING

    LEVEL 1

    For time:
    750m row
    50 American swings, 20/12
    75 push-ups

    * Using knees on the way up is okay on
    the push-ups

    LEVEL 2

    For time:
    1000m row
    75 Devil’s press without burpee, 22.5/15
    50 HSPU

  • WOD Blog | Workout of the day

    FRIDAY 14-12-2018

    - by Admin

    HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!

    CONDITIONING

    8 rounds for time of:
    12 cal. row
    9 burpees w/ jump to target
    6 Dbl DB power jerks, 25/17.5

  • WOD Blog | Workout of the day

    THURSDAY 13-12-2018

    - by Admin

    HAPPY BIRTHDAY TO NATANYA BRITZ!

    CROSSFIT

    5 supersets of:
    5 box step-ups per leg, heavy DBs/KBs
    15 glute bridge off box

    Then, 5 supersets of:
    10 single arm DB row
    15 DB scaption

    Finisher:
    400m sled drag for time

    Work in groups to rest while your partner works. Each person must accumulate 400m

    ENDURANCE CLUB

    WARM-UP

    Animal crawl series
    10m of each x 2 rounds

    CONDITIONING

    @0:00
    400m front carry, 55/35

    @10:00
    2km row time trial

  • WOD Blog | Workout of the day

    THURSDAY 06-12-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    Row

    Row in a pyramid of 1-2-3-2-1 minutes, with one minute of rest in between each piece.

    Aim for max distance

    B: CONDITIONING

    100m easy pace
    50m all out
    50m easy pace
    100m all out
    50m easy pace
    50m all out

    Rest 1 minute and repeat for a total of 7 rounds.

    CROSSFIT

    A:

    7 sets w/ no rest between movements:
    6 Dbl DB split squats/leg, heavy
    12 Dbl DB Romanian deadlifts

    Rest while your buddy works

    B:

    3 rounds, each for time of:
    40/33 cal. row
    200m sled push, low load
    200m goblet carry, 32/24kg

    Rest 3 minutes between rounds