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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Strength
Shoulder Press (5x1 @85%)
Every 1:15

Metcon
4 Rounds for Time
30/24 Cal. Row
20 Push Press (95/65)

Strength
Front Squat (5x3 @80%)
Every 1:45

Metcon
For Time:
250m Row
15 Clean and Jerks (135/95)
250m Row
12 Clean and Jerks
250m  Row
9 Clean and Jerks
250m Row

Strength
Deadlift (5x5 @77.5%)
Every 2 mins

Metcon
For Time
10 Thruster (115/75)
500m row
10 Thruster (115/75)
500m row
10 Thruster (115/75)
Rest 5:00
10 Muscle Up
500m row
10 Muscle Up
500m row
10 Muscle Up

Strength
Bench Press (5x1 @82.5%)
Every 1:15

Metcon 
For Time (with a Partner)
2000m Row
50 Squat Cleans (205/135)

Strength
Shoulder Press ([email protected]%)
Every 1:30

Metcon
For Time
500 meter Row
20 Lateral Burpee Over Rower
10 Thrusters (115/75)

Strength
Bench Press (5x5 @75%)
Every 2 mins

Metcon 
Every min for 12 minutes
200m/175m Row

Strength
Bench Press (5x3 @75%)
Every 90 secs

Metcon
For Time (with a Partner)
Partner 1 - 2000m Row
Partner 2 - 20 Thrusters (95/65)
- Switch when 20 thrusters are complete, continue to alternate until 2000m is obtained. -

Strength
Bench Press (1 RM)
10 mins

Metcon
For Time:
1000m Row
1000m Ski
2000m Bike Erg

3 Rounds for Time
40 cal row
20 burpee box jump over (24/20)
40 Toes to Bar
20 Push Press (115/85)
rest 3:00 b/t sets

For Time
3 rounds
21 Cal Row
21 Shoulder to Overhead 95/65
Rest 3:00
3 rounds
21 Cal Row
15 Shoulder to Overhead 115/75
Rest 3:00
3 rounds
21 Cal Row
9 Shoulder to Overhead 135/95
* 6 min Time Cap for each round *