Posts tagged ring rows
12.07.18

WOD
Three rounds for time of:Deadlift x 4 reps (275/205 lbs) or 225/185
Bar Muscle-Ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (225/185 lbs)  or 205/155
Chest-to-Bar Pull-Ups x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (205/155 lbs)  or  185/135
Pull-Ups x 8 reps

Scaled Version

Three rounds for time of:
Deadlift x 4 reps (205/155 lbs)
Chest-to-Bar Pull-Ups x 3 reps  or Pull ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (185/135 lbs)
Pull-Ups x 6 reps  or Ring rows x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (155/115 lbs)
Burpees over the Barbell x 8 reps

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09.22.18

WOD
Partners- you decide who does what
For Time
20 power cleans or 20 squat cleans 135/95 115/75 95/65
30 step ups with weight or 30 box jumps 24/20" 25/15# plate
20 back squats or 20 front squat 135/95 115/75 95/65
30 alternating pistols or 30 alternating Cossack squats
20 ring rows or 20 pull ups
*after each exercise perform 100m (pylon and back) farmer carry 53/35 - both partner work on this at the same time
otherwise one work, one rest

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