Monday 020916
Two rounds for time of:
500 meter Row
15 Sumo Deadlift High-pull
500 meter Row
15 ThrusterNotes:
Row 1:45 or less 500's. Thruster and Sumo @ ½ your bodyweight. Record time to completion.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 020916
Two rounds for time of:
500 meter Row
15 Sumo Deadlift High-pull
500 meter Row
15 ThrusterNotes:
Row 1:45 or less 500's. Thruster and Sumo @ ½ your bodyweight. Record time to completion.
Thursday 010802
For time:
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 reps
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 reps
Notes:
1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.
Friday 010601
Row 1000 meters @ a 2:00/500 meter pace or greater
Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps
Row 500 meters @ a 1:45/500 meter pace or greater
Powerclean (from ground) same load as Sumo dead/highs X 21 reps
Row 250 meters @ a 1:30/500 meter pace or greater
Front Squat, same load as Sumo dead/highs on 10" box X 21 reps
Yeah! Oh, you're welcome.
Tuesday 140128
For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps
For Time
100 meter Row
800 meter Run*
200 meter Row
300 meter Row
400 meter Row
500 meter Row
600 meter Row
700 meter Row
800 meter Row
900 meter Row
1,000 meter Row
*Run 800m after every row distance.