Posts tagged cal row

endurance- same stuff, just different order
scale reps for extra rest

For Time
30 thrusters 95/65 75/55 55/35
30 power cleans
30/20 cal row

at the 8:00 mark on the clock
30/20 cal row
30 thrusters
30 power cleans

at the 16:00 mark on the clock
30 power cleans
30/20 cal row
30 thrusters

Read More

WOD- longer metcon wod. Don't go out too fast and furious in round one. Scale to 3 rounds to make the time cap. The weight on the snatches should allow you to go unbroken when fresh. The snatch deadlift to start each set of hang snatches should look perfect!
Time cap 30:00 (it took me just under 24 so scale to 3 rounds for some)
4 RFT or 3RFT
15 burpee box jumps 24/20"20 cal row
16 hang power snatch 95/65 75/55 55/35
400m run

Read More

sled push x 90 feet - 45 feet out and back- moderate weight on sled
(or if inside, do small sleds, seated face pull)
sandbag over a racked bar x 10 reps total
renegade rows x 6 reps 35/20

Post WOD abs
5 rounds
10 candlestick rolls to a sit up or to a jump up
20 second bent knee hollow hold or 30 second hollow hold
10 plank walkouts- walk hands out as far as you can with good tension in the core

Read More


EMOM Indefinitely

    Odd- 15/12 Calorie Row

    Even- Barbell Reps* of 30- Shoulder to Overhead- 20 Front rack Lunges (these are reverse lunges 20 each side) - 10 Power Snatches
RX 135/95
Intermediate 115/75
Scaled 95/65

*The goal should be to finish around 12 minutes, 10 Reps on the even minutes

Modifications if needed: WOD 10/8 calories, Push Press, Lunges and Hang Snatches with empty barbell

Read More