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:
Ring rows: 20" box, 45# plate
workout: 172 reps rx
NICE JOB DARREN!
20" box ring rows
2 rds plus 31 reps box jumps on 20"
Ring rows 20 inch box 55#
Workout 8:27 rx
Dave
Ring rows: 20" box w/10# plate
7:54 rx
Ring rows on box with 5# weight
8:35 Rx (jumping the entire time on the box)
Body weight on box
7:48 RX
60# ring rows on box
7:57
60# ring rows on box
7:57
Body weight ring rows
2 rds + 30 reps step ups
Ring rows on box with 20#
4 box jumps short of finishing :(
Ring Rows
3 body weight on box
6:57
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