Rowers Island
WOD February 11 , 2019 Buy In : Row 1000m 5 rounds 10 toes to bar 10 Shoulder to overhead 115 / 75 Cash out : Row 1000m
Cindy’s Side Dish
Amrap 20 2 rounds of Cindy 5 strict pull ups 10 push ups 15 air squats then 5 Squat cleans 135 / 95
Bad Breath
WOD 2 . 7 . 19 5 Rounds 5 bar muscle ups ( scale with 10 pull ups ) 10 burpee box jumps over 20 Db snatch 40 dubs
Front Squat Party
WOD 2 . 6 . 19 EMOM 4 min x 4 reps front squat rest 1 min EMOM 4 min x 3 reps front squat rest 1 min EMOM 4 min x 2 reps front squat rest 1 min EMOM 4 min x 1 rep front squat No racks Cash out 4 min accumulate max
War Machine
WOD 2 . 5 . 19 ” War Machine ” 5 Rounds 3 min AMRAP 15 / 12 calorie bike , can sub for rower or ski erg only if all bikes in use. 9 deadlifts 225 / 155 max burpees over the bar rest 3 minutes between rounds
Burning Man
WOD 2 . 4 . 19 AMRAP 20 ” burning man “ 6 strict pull ups ( scale with band or ring row ) 8 Dumbbell hang clean and jerk 4 on right then 4 on left 50 / 35 10 cal row
ROW RAGE
WOD 2 . 1. 19 730 Mobility class , great for fine tuning your body and increasing recovery. ” Row Rage “ 3 Rounds for time 500m row 100 Dubs 3 Rope Climbs
Top Shelf
WOD 1 . 31 . 19 “top shelf” 5 rounds 10 sumo deadlift high pull 95/65 10 HSPU Straight into 5 rounds 10 thruster 95/65 10 pullups ( no butterfly ) kip ok.
Strength Day
WOD 1 . 30 . 19 5 rep Bench press ( 5 sets or less ) 3 rep OHS from the rack ( 6 sets or less ) 2 rep touch and go squat snatch ( 7 sets or less )
