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
Competitions:
Row (Rowing)
934 WODS were found
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.
D Day
For Time
Buy-In: 4,424 meter Row
Then, 6 Rounds of:
6 Pull-Ups
19 Deadlifts (185/115 lb)
44 Double-Unders
Wod Type: For Time
Competitions:
1945
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)
Wod Type: For Time
Competitions:
Nautical Nancy
5 Rounds for Time
400 meter Row
15 Overhead Squats (95/65 lb)
Wod Type: Benchmark WodsFor Time
Movements: Overhead SquatRow (Rowing)
Competitions:
Row 30/30 x4
4 Rounds for Meters in 4 minutes
30 second Row
30 second Rest
Wod Type: For Rounds/Reps (AMRAP)
Movements: Row (Rowing)
Competitions:
The Finisher
For Time
2,000 meter Row
Every 2 minutes, perform:
15 Sit-Ups
Wod Type: Benchmark WodsFor Time
Movements: Row (Rowing)Sit-Up
Competitions:
Novice
AMRAP in 25 minutes
15 calorie Row
12 Kettlebell Swings (70/53 lb)
10 calorie Bike
8 Burpee Box Jump Overs (24/20 in)
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Grinder
AMRAP in 40 minutes
3 Rounds of:
30/20 calorie Assault Bike
20 Wall Ball Shots (20/14 lb)
10 Burpees
Then, 3 Rounds of:
30/20 calorie Row
40 Lateral Box Step Overs (24/20 in)
100 meter Farmer's Carry (70/55 lb)
Then, 3 Rounds of:
50 Double-Unders
1 minute Wall Sit
50 Mountain Climbers
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Secret Dirty Thirty
For Time (with a Partner)
In 10 minutes, complete:
95 Wall Ball Shots (20/14 lb) (shared)
Rest until 10:00
400 meter Run (each)
In 10 minutes, complete:
1,564 meter Partner Row (shared)
29 Burpees (each)
Directly into, 4 Rounds (shared) of:
11 Squat Cleans (115/75 lb)
4 Push Presses (115/75 lb)
20 Air Squats
19 Push-Ups
Wod Type: For Time
Competitions:
Joseph Mascali
12-9-6-3 Reps for Time
Back Squats (65% of BW)
Burpee Box Jumps
500 meter Row
Competitions: