Category Archives: Row

111517

MetCon

  • 1000M Row
  • 50 Wall Balls (16#)
  • 750M Row
  • 35 Wall Balls
  • 500M Row
  • 20 Wall Balls

Time = 16:24

080317

Deadlift – 5, 4, 3, 2, 1 @ 80% of 1RM = 300#

4 RFT of:

  • 30 Cal Row
  • 10 Shoulder Press @ 65% of 1RM – 80#

Time = 12:43

072817

  • 200M Row
  • 90 sec Rest
  • 400M Row
  • 90 sec Rest
  • 600M Row
  • 90 sec Rest
  • 800M Row
  • 90 sec Rest
  • 1000M Row
  • 90 sec Rest
  • 800M Row
  • 90 sec Rest
  • 600M Row
  • 90 sec Rest
  • 400M Row
  • 90 sec Rest
  • 200M Row

Row Time = 20:01.4

061017

2000M Row

  • Complete 1 – 65# Thruster @ 1:00
  • Complete 2 – 65# Thrusters @ 2:00
  • Complete 3 – 65# Thrusters @ 3:00
  • And so on…

I made it to the thirteenth minute and had 4XX meters left to row.

04.05.17

Cindy,  Row, Clean & Jerk

4 Rounds of:

  • Min. 1 = 1 Round of Cindy
  • Min. 2 = 10 Calorie Row
  • Min. 3 = Max reps C&J (135#)
  • Min. 4 = Rest

Score is max reps C&J = 16

Shoulders terribly sore after ring dips earlier this week.

022317

5 Rounds of:

  • 10 Calorie – Assault Bike
  • 500M Row

Time = 17:30

022717

3 Rounds for Time of:

  • 40 Calorie Row
  • 10 Thrusters (75#)
  • 20 Calorie Assault Bike
  • 15 Toes to Bar

Time = 26:50

012317

6 Rounds of:

  • 1 Minute of Rowing
  • 1 Minute of Burpees
  • 1 Minute of Double Unders
  • 1 Minute Rest

Total Reps = 328

010917

3 RFT of:

  • 40 Cal Row
  • 20 KB Swings (53#)
  • 20 Cal Assault Bike
  • 10 TTB

Time = 26:00

120916

Metcon

21-18-15-12-9-6-3 of:

  • Row (calories)
  • Press – 75#
  • Ab-wheel Roll-outs

Subbed 65#, did push press, and flopped like a child on the ab-wheel roll-outs.

Time = 28:03

Drank four beers immediately afterwards…

040216 – Oly Lifts

Snatch 5 reps for load

  • 95#
  • 125#
  • 135#
  • 145#
  • 145#

4 x 500M row w/ 2:00 rest

  • 1:54
  • 1:55
  • 1:56
  • 1:54

032116 – MetCon

3 Rounds of:

  • Rowing – 20 Calories
  • Assault Bike – 20 Calories
  • Double Unders – 20

Time = 14:29

011316 – Metcon

40 Wall Ball (20#)

30 Calorie Row

20 Burpees

10 Nail’s (Pull-up + Toes to Bar)

Time = 10:37

010516

Box Squat 5 Sets x 2 Reps

Weight = 205#

20 x 100M Row

Time = 7:26

010416 – Row & Squat

5000M Row & 50 Air Squats, partitioned as needed.

Time = 24:43