Row Classs

A1) Front Squats from the floor
10-10-10-10
135, 135, 155, 165

B) Row 6min @20s/m
*Build your 500m pace each min

C) For Time
1000m- Row

XFIT - Triathlon

XFIT - Triathlon

25 Minute AMRAP
Ski - 20 Cal
Row 20 Cal
Bike 20 Cal

T1 -
15 Pushups
15 Sit-Ups
10 DB - DL, Clean and S2Oh

2 Rounds For Time w/ a Partner:

The only part I liked about this WOD was suffering with a partner. 

 

#Pregame/#AfterParty:

3 Rounds:
8ea- Side Plank Reach Throughs
:20 Arch Ups

A) 4AMRAP
8- Pushups
10- Ring Rows
12- V-Ups
+
B) 2 Rounds For Time w/ a Partner:
60- Wallballs
30- Strict Pullups
100m ea- DB OH Carry/KB Farmer’s Carry 50/35 70/53
(15min Cap)
*1 partner works at a time
*While partner is doing wallballs, other is hanging from rig
*While partner is doing strict pullups, other is holding plank
*DB is held OH while KB is held by the side
*Only one person does carry at a time
*DNF = 15:00 + reps missed

(Addict Extra) You Asked

C1) Banded Lat Pulldown
3x10

C2) Barbell Bicep Curl
3x10

C3) DB I/E Rotation
3x10ea

Rest Day

REST DAY

Row Intervals

Happy 16th Birthday Tristan!

Im still very tired from Saturdays wod but decided to get after it regardless.  Great turnout to a non programmed rowing wod.   From Left to Right on the rowers - please not Potash faced his the wrong way. 

Anthony, Me, Mahoney, Klein, Mammone, Potash, JR 

8X500M

Dog Days of Summer

Morning Bike Ride

Eric and got out of a ride on Sunday morning. 

Happy Birthday SNR - AMRAP (40)

MRAP (40) 50 Deadlifts @185lb
40 Box Jumps
30 Burpees
50 Front Squats @135lb
40 Box Jumps
30 Burpees
50 Push Jerks @95lbs
40 Box Jumps
30 Burpees 

15 Clean & Jerk @95bs
  AMRAP in remaining time Row for Meters



Total meters = 2022