2015-02-23

MONDAY WORKOUT

Alternative strength work and an oldie, but a goodie!

STRENGTH:
5RM Ring Row (Feet on a 20" Box, If possible)
- Really focus on starting the movement with your shoulder blades down and back, then bend the arms...

Get a lot of volume on this one... 6-8 Sets

15-20 minutes for this section...

WORKOUT:
Artis/402/Hydro Competition WOD #3

30 RUSSIAN KB Swings (35#/53#)(Whole bell must be slightly above head, but NOT fully OH)
30 Box Jumps (20"/24")(Try to jump the whole time, but you MUST STEP DOWN)
* 3 total rounds *
(9 minute cutoff)

POST YOUR BEST ROW WEIGHT AND TOTAL TIME TO COMMENTS

11 comments:

Darren said...

Ring rows: 20" box, 45# plate
workout: 172 reps rx

Carla "Vanilla" Vice said...

NICE JOB DARREN!
20" box ring rows

2 rds plus 31 reps box jumps on 20"

Anonymous said...

Ring rows 20 inch box 55#
Workout 8:27 rx
Dave

Lisa Dempsey said...

Ring rows: 20" box w/10# plate
7:54 rx

Leah said...

Ring rows on box with 5# weight
8:35 Rx (jumping the entire time on the box)

Emilie Goldsberry said...

Body weight on box
7:48 RX

John Dunn said...

60# ring rows on box
7:57

John Dunn said...

60# ring rows on box
7:57

Sharon said...

Body weight ring rows
2 rds + 30 reps step ups

Rachel said...

Ring rows on box with 20#
4 box jumps short of finishing :(

Megan said...

Ring Rows
3 body weight on box

6:57