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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3 Rounds For Time

550 meter Row 
12 Deadlifts (225/155 lb)
21 Rings Dips 

AMRAP in 25 minutes

5 Devil Presses (2x22.5/15 kg)
20 Double Dumbbell Front Rack Reverse Lunges (2x22.5/15 kg)
19 calorie Row

5 Rounds for Time

500 meter Row
20 Pull-Ups
5 Push Jerks (135/95 lb)

3 Rounds For Time

1,000 meter Row
50 Push-Ups
1,000 meter Run
50 Pull-Ups

27-21-15-9 Reps for Time

Calorie Row
Dumbbell Thrusters (2x50/35 lb)

Three 3-minute AMRAPs in 13 minutes

From 0:00-3:00, perform:
10 Wall Ball Shots (30/20 lb)
10 calorie Row 

Rest 2 minutes

From 5:01-8:00, perform:
5 Squat Snatches (135/95 lb)
10 calorie Row

Rest 2 minutes

From 10:01-13:00, perform:
5 Thrusters (135/95 lb)
10 calorie Row

4 Rounds for Total Reps in 26 minutes
Every 5 minutes, perform:
15 Lateral Burpees Over Rower
30/24 calorie Row
15 Lateral Burpees Over Rower
Max Wall Ball Shots (20/14 lb)
Rest 1 minute 30 seconds

8 Rounds for Time
250/200 meter Row
10 Burpees

For Time
1,000/750 meter Row
Directly into, 5 Rounds of:
12 Devil Presses (2x50/35 lb)
12 Box Jumps (30/24 in)
1,000/750 meter Row

For Time
50/40 calorie Row
40 GHD Sit-Ups
30 Chest-to-Bar Pull-Ups
20 Burpees over Dumbbell
100 foot Single-Arm Overhead Lunges (50/35 lb)