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

2,000 meter Row
56 Burpees

For Time

50-40-30-20-10 reps of:
Calorie Row
Burpees
Alternating Lunges

Time Cap: 45 minutes

For Time

1944 meter Row

Then, 6 Rounds of:
30 Burpees
30 Sit-Ups
30 Double-Unders
30 Walking Lunges

Time Cap: 50 minutes

For Time

(WOD 4) 30 Clean-and-Jerks (205/145 lb)

Then, (WOD 5) at the 6:00 mark:
36 Strict Handstand Push-Ups
36 Calorie Row
24 Axel Hang Power Snatches (105/75 lb)
24 Bar-Facing Burpees
12 Overhead Squats (205/145 lb)
12 Bar Muscle-ups

AMRAP (with a Partner) in 12 minutes

1 calorie Row
1 Hang Power Clean (95/65 lb)
2 Front Rack Lunges (95/65 lb)

*Add 1 calorie, 1 clean and 2 lunges every round. Partner A does Round 1 while Partner B does Round 2 etc.

3 Rounds for Time

250 meter Row 
6 Power Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Deadlifts (135/95 lb) 
9 Sumo Deadlift High-Pulls (135/95 lb)

With a Running Clock in 10 minutes

From 0:00-3:00, for time of:
500 meter Row

Then from 3:01-10:00, AMRAP of:
5 Deadlifts (315/220 lb)
Unbroken Handstand Walk*

*Start with 10 feed and add 10 feet every subsequent round

For Time

2,000 meter Row
30 Devil Presses (2x50/35 lb)

4 Rounds for Time

20/17 cal Row
15 meter Handstand Walk
10 Shoulder-to-Overheads (165/110 lb)

For Time

1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups