barbell bentover row

23 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14


* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)


Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%


Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

11 Nov 2018 – WOD

WORKOUT OF THE DAY

Engine Work

In teams of 3, complete 4 rounds each of:
300m Row
– Rest –
20 Dumbbell hang squat cleans
– Rest –
10 Strict Pull-ups
– Rest –

* Teams will perform this in a pipeline fashion.
* Teammate A will start rowing, and once they are finished, they will move to a rest station while Partner B begins rowing.
* Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing.
* Teams will follow this sequence until all teammates have completed 4 full rounds.

Specialist Sundays

A) Hang power snatch: Build to a heavy double

B) Snatch: 5 x 2 (with 3 second pause in receiving position) @ the weight from A


Women’s Only

A) Sumo Deadlift:
5 x 3 @ 82.5-85%

B) Strict Ring Dips (or Negatives): 4 x 5

C) 15 minute AMRAP, for quality:
10 x Barbell Hip Thrusts
10 x Barbell Bentover Row
10x Dumbbell Rear Deltoid Fly