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

Buy-In: 2,001 meter Row

Directly into, 9 Rounds of:
11 Burpees
3 Hang Cleans (135/95 lb)
4 Pull-Ups
3 Overhead Squats (135/95 lb)

For Time

5 Cleans (245/175 lb)
250/200 meter Row
4 Cleans (245/175 lb)
250/200 meter Row
3 Cleans (245/175 lb)
250/200 meter Row
2 Cleans (245/175 lb)
250/200 meter Row
1 Clean (245/175 lb)

4 Rounds for Time

74 Double-Unders
17 Power Cleans (50/30 kg)
14 Shoulder-to-Overhead (50/30 kg)
53 calorie Row

For Time (in a Team of 3):

Buy In:
1997 meter Row

Then, 4 Rounds of:
16 Deadball Over Bar (chest height) (50/35 kg)
13 Rope Climbs
29 Deadball Bear Hug Squats
24 Clean & Jerks (60/40kg)

Cash Out:
2017 m Deadball March*

*Carry 2 Deadballs per team:
Males: 1 x 40kg and 1 x 20kg
Females: 1 x 30kg and 1 x 20kg

3 Rounds for Time

400 meter Run
19 Deadlifts (225/155 lb)
400 meter Row
74 Jumping Lunges

10 Rounds for Time

200 meter Row
Front Rack Barbell Hold (Bodyweight)*

*Hold the barbell for the duration of the 200 meter Row.

Choose One of the Following for Time

Option 1:
"Sniff"
30-20-10 calorie Row
9-7-5 Bar Muscle-Ups

Option 2:
"F*ckin' Gonuts"
3 Rounds of:
20 calorie Row
7 Bar Muscle-Ups

Option 3:
"Tom Brady"
12 Bar Muscle-Ups
60 calorie Row
9 Bar Muscle-Ups

For Time

75 calorie Row
75 Inverted Row
75 Thrusters (75/65 lb)

For Time

100 meter Row
800 meter Run*
200 meter Row
300 meter Row
400 meter Row
500 meter Row
600 meter Row
700 meter Row
800 meter Row
900 meter Row
1,000 meter Row

*Run 800m after every row distance.

5 Rounds for Time

10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike