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)

"Diane" 
21-15-9 reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups 

"Jackie"
1,000 meter Row 
50 Thrusters (45 lb)
30 Pull-Ups 

"Grace" 
30 Clean-and-Jerks (135/95 lb)

Time Cap: 16 minutes

3 Rounds for Time

10 Deadlifts (225/155 lb)
21 Wall Ball Shots (20/14 lb)
20 calorie Row
14 Overhead Squats (135/95 lb)
19 Toes-to-Bars

For Time

1,000 meter Row
10 Ground-to-Overheads (135/95 lb)
750 meter Row
10 Ground-to-Overheads (135/95 lb)
500 meter Row
10 Ground-to-Overheads (135/95 lb)
250 meter Row
10 Ground-to-Overheads (135/95 lb)

AMRAP in 5 minutes

5 Overhead Squats (95/65 lb)
15 calorie Row

2 Rounds for Time

500 meter max effort Row
90 seconds Rest

For Time

5 Rounds of:
1,000 meter Row
2 minute Rest

Directly into:
50 Thrusters (135/95 lb)

3 Rounds, For Calories in 34 minutes

2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

EMOM in 40 minutes

Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups

For Time (with a Partner)

2,382 meter Row

Then, 20 Rounds of:
11 Toes-to-Bars
20 Air Squats
16 Kettlebell Swings (1.5/1 pood)

For Time

Buy-In: 333 meter Row

Then, 5 Rounds of:
2 Toes-to-Bars
4 Air Squats
19 Burpee Pull-Ups
28 Abmat Sit-Ups
11 Box Jump Overs (24/20 in)
12 Kettlebell Swings (32/24 kg)
90 meter Sprint

Wear a Weight Vest (20/14 lb)