Posts Tagged ‘row 500m’

WOD
Bench Press 5 5 5
—
Row 1000m (ME)
rest 5 minutes
Row 500m (same pace)
record BP loads and Row times to comments
compare row to 7-5-2010

WOD
Bench Press 5 5 5+
—
Row 500m
Knees to Elbows 15 reps
3 rounds for time
record bench press weights and reps to comments
record time to comments
compare BP to 6-7-2010

WOD
Row 1000m (ME)
—
Row 500m (85% Wm) x 2
record time to comments
compare to 2-12-2010
1-23-2010

WOD
“Helen”
Run 400m
KB Swing (24/16kgs) 21 reps
Pull Up 12 reps
3 rounds for time
—
Row 500m (75% Wm) x 3 rounds
record times and watts to comments
compare to 4-10-2010

WOD
Bench Press (60% 1RM) 21 reps
Row 500m
Bench press 15 reps
Row 500m
Bench Press 9 reps
for time
record load and total time to comments

WOD
Dynamic Effort Bench Press
(60% 1RM) 6 sets of 3
—
Row 500m (max effort)
1 additional set at 85% of max
record loads and time/watts to comments

WOD
Row 500m
Dip 10 reps
Pull Up 10 reps
5 rounds for time
record total time to comments

WOD
Pull Up
3 3 3 3 3
—
Row 500m
Run 800m
KB Swing 100 reps
for time
record total time to comments

WOD
Row 500m (ME)
Row 200m (at 500 pace) x 3
record time to comments
compare to 3-5-2010
or 1-18-2010

WOD
Max Effort Clean
8 x 1
—
Row 500m
record weights and time to comments

WOD
Row 500m (retest max)
Row 200m (125%) 3
Record new PR to comments

WOD
Pull Up Max
3 sets at 50%
—
Row 500m (85%W)
3 sets
record pull ups to comments

WOD
Back Squat
5 5 5 5 5
—
row 500m (90%)
x2
record loads to comments

WOD
Row 500m (80% W)
Jerk (135lbs/95lbs) 10 reps
3 rounds for time

WOD
Row 500m
4 trials
record best time to comments