Row (Rowing)

As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It's also important to note that it's not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke.

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For Time (with a Partner)

150 calorie Row
300 Russian Kettlebell Swings (24/16 kg)
100 calorie Row
200 Wall Ball Shots (9/6 kg)
50 calorie Row
100 Burpees

For Time

1,000 meter Row

Then 4 Rounds of:
8 Front Squats (185/135 lb)
4 Shoulder-to-Overheads (185/135 lb)
15 Pull-Ups

Then:
43 Burpees
1 mile Run

For Time

30 Power Cleans (135/95 lb)
20 Shoulder-to-Overheads (155/105 lb)
10 Pendlay Rows (185/135 lb)

For Time

Buy-In: 1,000 meter Row

5 Squat Clean to Overheads (185/125 lb)
15 Pull-Ups
4 Squat Clean to Overheads (185/125 lb)
12 Pull-Ups
3 Squat Clean to Overheads (185/125 lb)
9 Pull-Ups
2 Squat Clean to Overheads (185/125 lb)
6 Pull-Ups
1 Squat Clean to Overhead (185/125 lb)
3 Pull-Ups

For Time

Buy-In: 604 meter Run

Then, AMRAP in 13 minutes of:
2 Clean-and-Jerks (185/135 lb)
5 Pull-Ups
16 Toes-to-Bars

Buy-Out: 604 meter Row

For Time

Buy-In: 4,424 meter Row

Then, 6 Rounds of:
6 Pull-Ups
19 Deadlifts (185/115 lb)
44 Double-Unders

For Time

45 Left-Arm Overhead Kettlebell Lunges (24/16 kg)
45 Toes-to-Bars
45 Goblet Squats (24/16 kg)
45 Pull-Ups
45 Alternating Kettlebell Snatches (24/16 kg)
45 calorie Row
45 Right-Arm Overhead Kettlebell Lunges (24/16 kg)

5 Rounds for Time

400 meter Row
15 Overhead Squats (95/65 lb)

4 Rounds for Meters in 4 minutes

30 second Row
30 second Rest

For Time

2,000 meter Row

Every 2 minutes, perform:
15 Sit-Ups