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bent over rows'S ARCHIVE

  • Wed.5.26.21

    By CoachBo | In WOD | on May 26, 2021

    Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible:30 clamshell – left, banded if possible Strength: Bent Over Rows5 x 8 @ 75% WOD: EMOM for 24:00 Minute 1: 15 Russian KB swingsMinute 2: 20 abmat situpsMinute 3: 6 more »

    CONTINUE READING
  • Wed.1.20.2021

    By CoachBo | In WOD | on January 20, 2021

    Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Bent Over Rows 250m row or 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

    CONTINUE READING
  • Wed.10.2.19

    By CoachBo | In WOD | on October 1, 2019

    Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Bent Over Rows 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

    CONTINUE READING
  • Wed.8.14.19

    By CoachBo | In WOD | on August 13, 2019

    Warmup: ROM, dynamic stretches, 30-20-10 of Jumping Pullups and Sit Ups Strength: Bent Over Rows 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 20:00 AMRAP 250m row sprints 5 Ring Dips 10 GHD Situps Cooldown: 5 x Updog/Downdog, roll more »

    CONTINUE READING
  • Wed.5.29.19

    By CoachBo | In WOD | on May 28, 2019

    Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 85% Work:  10 x 1-2 reps with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

    CONTINUE READING
  • Wed.11.21.18

    By CoachBo | In WOD | on November 20, 2018

    Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Bent Over Rows 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

    CONTINUE READING
  • Sun.6.10.18

    By CoachBo | In WOD | on June 9, 2018

    Warmup: ROM drills, dynamic stretches, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 barbell rows on bench (135/95#) rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, more »

    CONTINUE READING
  • Wed.5.30.18

    By CoachBo | In WOD | on May 29, 2018

    Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 85% Work:  10 x 1-2 reps with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

    CONTINUE READING
  • Mon.5.7.18

    By CoachBo | In WOD | on May 6, 2018

    Warmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 3 @ 80% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown:  Roll out and stretch

    CONTINUE READING
  • Wed.1.10.18

    By CoachBo | In WOD | on January 9, 2018

    Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows 10 x 3, start with easy weight and build each round until the 3rd rep is challenging.  Finish rounds at that weight WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) more »

    CONTINUE READING
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