Row

All posts tagged Row

WOD – KB and Pull ups

Posted by bronick on October 20, 2010
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WOD:
5 Rounds:

  • 10 2 pood KB Swings
  • 10 Pull Ups

RESULTS:
7:14 @ 1.5 pood
Ass Kicker: 2000m team row = 250m x2 per person

So there weren’t enough 2 pood kbs, so I happily used the 1.5 pood instead which turned out to be a good weight for the workout for me. Every time I try 2 poods, I get a few swing and then I’m done.

The workout it self was a quick little burner, but what did me in was the rowing sprints afterwards…. I was wrecked after these and sat around for almost 1/2 hour recovering. But our team did finish first. I was the last one to row, so of course it was all out… I think I was around or under 1:30 (500m pace) for most of it.

Team WOD

Posted by bronick on August 1, 2010
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Team WOD:

  • Row
  • Push-ups
  • Knees-2-elbows
  • Double-unders

1 team member at each station, rotate every minute until as a team you complete 2k of rowing.

RESULTS:

CHAOS!!! for at least the first few rounds, nobody could seem to keep the rotation in order ;-)

As for our time… no idea as our rower kept resetting. But it was nice workout to come back to after a few days off.  And I got use my new jump rope some more.

WOD – Row, Jump, Press

Posted by bronick on May 20, 2010
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WOD:

Row 250 meters
30 Box Jumps
10 Shoulder to overhead @ 135#’s

Rest 2 minutes then repeat for a total of 3 times. Goal time here is sub 2 minutes per round.

Results:
(started at 1:30) 6:43, 14:55, 22:29 = 20:59

I really should not have gone with the 135#, rather than shoulder to overhead I ended up doing more ground to overhead :-(

WOD – Back Squat and Row

Posted by bronick on April 30, 2010
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WOD:
20 Rep back squats
2k Row

Small catch: While one partner rows the 2k the other partner must run 800 meters, this is more of just a way to keep your body moving. The 800 meter run will definitely be done before the rower, however they will arrive at the most important part and encourage their partner through the finish.

Result:
185# (new feet)
8:13

Karo had me change my feet position for the back squats which is why I didn’t go much heavier.  I was opening by feet too wide which opened up my hip and apparently was loosing torque, so he had me narrow up my feet and bring my toes in as well. It will definitely take some time to get use to the new form.

WOD – Bench, Bear, Row

Posted by bronick on April 16, 2010
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WOD:

Bench Press: do a ton of reps (20-50) at body weight or what you can handle. Then…

  • 3 cycles of: Bear Complex @ 135# (power clean to front squat to push jerk to back squat to back jerk back down to the floor)
  • Immediately after Row 250 meters or 50 double unders if the rowers are all used up.

Repeat this for a total of 5 rounds. The bar does not drop at all during the bear complex.

RESULTS:
155×7, 135×11, 135×9
16:33 @ 95#

Went too heavy on the benchpress and as for the metcon…. This was not a good workout for me. That front rack position again.  During the 2nd round, I started the complex 8 times. I would fail on the front squat or the jerk. After that I gave up on trying to get the bar to rest on my chest and just held it in front of me. As much as that sucks and is bad form… I could complete the work. Needless to say, my wrists where pretty dead after this one.

WOD – Weekly Challenge

Posted by bronick on February 17, 2010
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WOD – part 1


Behind the back push press 3-3-3…caution: please be very very careful on the way back down on your neck, absorb the load! More on this tomorrow
Push Press 3-3-3


WOD – part 2

Recover, then perform our Workout of the Week!!!!
500 meter row followed by
5 rounds for time of:
    • 10 Wall Ball Shots 20# 14#
    • 10 Power Snatches @ 95#/ 65#
    Then finish with a 500 meter row!
    Results
    Front push press – 115, 125, 145
    back push press – 105, 115, 125
    Metcon (Challenge of the week) – 20:12
    Was hoping to finish under 20, but just missed it. Did pretty good on the snatch, but it was the wallballs where I felt it. And that last row finished me off… and thus it was a good workout. Definitly a lot better than yesterday.

    WOD – Row sprints

    Posted by bronick on January 23, 2010
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    WOD:

    Partner rowing workout:
    While one partner work’s the other is resting.

    Partner 1 rows 250 meters. However long it takes him/her to row is the rest partner 2 gets. Complete this sequence for a total of 6 times EACH.

    RESULTS:

    Averaged 55-58s per sprint. Didn’t really keep track, as I was too busy catching my breath.

    WOD – situps, box jumps, push press, row

    Posted by bronick on December 8, 2009
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    WOD

    Tabata sit ups

    Max Rounds in 3 minutes (changed from 5) of:

    10 Box Jumps 30″

    10 Push Presses with the 45# bar

    Rest 45 seconds and repeat for a total of 4 rounds

    Goal: Stay consistent on the box jumps, keep a good pace. There is absolutely positively no reason to drop the bar on this one!

    Row 500 meters for time

    Results
    Situps: 8-8-8-5-5-5-5-5

    3min rounds: 2+2, 2, 2
    500m: 1:44
    Let me just say… A 30″ box is pretty high… But I did it! And after a week off, 2 holiday parties, and day of wineries… I’m wipes, those box jumps and the rowing did me in.
    Finished my post-workout coconut water and now it’s time to go check on my light show ;-)
    ••Ben••

    (iPhone iRonick)