Tag Archive for: 2k row
WOD 1/2/14
8 Minutes of Shoulder/Wrist/Elbow/OH/Hip/Back Mobility
A- WU- 500M Row + 2 RNFT of: 10 Each Squat/Press/DeadLift (45/35)/Burpee -7 Minute Cap
B- Power Clean + 2 Jerk- 18 Minutes To A Heavy Single
C- Front Squat- 18 Minutes To A Heavy…
WOD 9/3/13
6-8 Minutes of Shoulder/Wrist/Lat/Pec/OH Mobility
A- 5 Minute AMRAP of: 5 Box Jump (30/24")/2 HSPU/5 T2B
B- Split or Squat Jerk- 12 Minutes To A Heavy Double + 2 EMOM For 6 Minutes @ 85% Of Above
C- Press- 8 Minutes To A Heavy Triple…
WOD 4/18/13
5 Minutes of Shoulder/Lat/Pec Mobility
A- WU- 7 Minute AMRAP of: 20 Plate Ground To Overhead (45/25)/20 Plate Squat (45/25)/3 Chest To Plate Burpees @ top of every Minute
B- Split Jerk- 2 Minutes WU to 75% + 2 EMOM for 8 Minutes @ 75%
C-…
WOD 3/8/13
5 Minutes of Hip/Back/Shoulder Mobility
A- WU- 2 RNFT of: 10 GHD Hip Extension/20 SuperMan/15 each Weighted Lunge(45/25x2/arms by your side)/10 Wide Push Up/10 Strict Chin Up (close grip) -5 Minute Cap
B- WU- 1 Minute Light Paddle 50%RPE…
WOD 2/1/13 C
5 Minutes of shoulder/back mobility
A- WU- 2 Minutes of light rowing + 1 minute at 90%/NFT- 10 Push Up/10 Kick Up to HandStand/30 SuperMan/20 V-Ups/20 PVC Good Morning
B- 5 Minutes to Practice/WU to 225/155 + 2 Minutes to Practice HSPU…
WOD 10/29/12 c
5-8 Minutes of Shoulder/ Back/ leg Mobility
1 Minute Technique Row/For Time: 2K Row
Press- 15 Minutes To Establish A Heavy Single
Weighted Dip- 10-15 Minutes To Establish A 1RM
11/9/7/5/3 RFT of: USA K.B. Swing (2/1.5 Pood)/HSPU/C2B/K2E (15…
WOD 7/14/12 c
5 min Hip/Shoulder Mobility
2K Row
Power Clean & Push Jerk- 1/1/1 (Max Effort/15 minute Cap)
Grace= 30 RFT of: Clean & Jerk (135/95)
For Time: 50 Ball Slams/10 Broad Jumps/40 Ball Slams/10 Broad Jumps/30 Ball Slams/ 10 Broad Jumps
WOD 6/18/12 c
5 minutes Hip/Back Mobility
For Time: Row 2K
Hang Power Clean- 2 Reps on the minute for 7 minutes (HAP)
Front Squat- 2 Reps on the minute for 7 minutes (HAP)
Push Press- 2 Reps on the minute for 7 minutes (HAP)
5-10 minutes Hand Stand Walk…