WORKOUT OF THE DAY
Row Thursday 12/10/17
11th October 2017 by
CrossFit
Warm Up
Row 100m
10 Shuttles
10 Thrusters
Strength
E2MOMx10
Clean + Front Squat + Jerk
Build weight over the ten sets
WOD
Teams of Three
3 Rounds of:
Row 500m
Rest
21 Thrusters 42.5/30kg
Rest
15 Pullups
Rest
CrossFit Lite
Warm Up
2 Rounds with a partner
200m Run
10 MB Russian Twists
10 MB Situps
Strength
Sled Rope Pull Practice
Aim to add some weight
WOD
Teams of 3-4
100 Abmat Situps
100 Pushups
100 Deadball Over Shoulder
Mobility
Banded Chest, Shoulder, Lats and Triceps
Barbell Club
Warm Up
10 Lunges
Snatch Pull x10
10 Lunges
Band Pull x10
Strength
A) Snatch 3,3,2,2,2,1,1,1,1
B) Bulgarian Split Squat 4×8
C) DB Row 5×15 each side