Tag Archives: Row

Wednesday the 02.04.14

W.O.D shoulder press – 5 sets of 5 reps then 3 2 minutes rounds with 2 minutes recovery between rounds of: max pushpress 45/30kg then 500 meter row

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SKILL 10 minutes of your choice Then “Boat Race” 3 rounds of: 500 meter row 400 meter run 4 to 6 minutes rest between each round

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Tuesday the 27.01.14

W.O.D 3 sets of max strict pullups Or 3 by max rope climbs in 1 minute Then 3 rounds of: 500 meter row or 400 meter run 21 box jumps 12 ring rows

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Tuesday the 17.12.13

W.O.D 20 minutes to work up to a 3 rep max deadlift or power clean then amrap 5 minutes 1 power cleans 45/30kg 1 front squats 45/30kg 1 pushpress 45/30kg 2 2 2 3 3 3 and so on until [...]

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Monday the 02.12.13

W.O.D 20 rep max back squat then “Jackie” 1k row 50 thrusters 20/15kg 30 pullups my old gym back in Aus

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Friday the 21-06-13

Skill – power clean W.O.D 50 double unders 10 box jumps 24/18″ 40 double unders 20 box jumps 30 double unders 30 boxjumps 20 double unders 40 boxjumps 10 double unders 50 boxjumps then 500 meter row

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Wednesday the 05-06-13

W.O.D 3 cleans on the minute every minute for 12 minutes then amrap 7 minutes 7 thrusters 45/30kg 7 pullups then 500 meter row (optional)

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Thursday the 16-05-13

W.O.D 15 minutes to work up to a max height box jump then 3 by 500 meter row or 3 by 400 meter run

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Monday the 13-05-13

Giving Back Anyone who coaches or trains people is in a privileged position to have a positive influence on peoples lives and help those people make positive changes in how they live. We can show them how to take care [...]

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Thursday the 25-04-13

W.O.D 15 minutes to work up to a max height box jump then 2 by 400 meter run then 2 by 500 meter row

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