Thursday Workout: Weighted Ring Rows and a Triplet

Contact Chris G if you are interested in running this year’s Blue Ridge Burn Trail Run!

Strength

Weighted Ring Row @ 30X0; 5 sets of 5; rest 90 sec btwn sets

WOD

AMRAP in 12 minutes:

  • Sandbag Thruster (heavy) x 12
  • Walking Lunge x 24 total
  • Double-Under x 48

Notes

  • To progress the ring row, elevate your feet on a box, or have a friend place a weight plate or sandbag on your chest.

14 thoughts on “Thursday Workout: Weighted Ring Rows and a Triplet

  1. hotel parking lot WOD:
    subbed burpees for thrusters
    3 rds + 4 du’s (lack of sleep = lack of jump rope coordination)

  2. Weighted RR;20#
    WOD: 2 rds + Thrusters + 2 Lunges (Thrusters: 53# rd 1, 34# rds 2 & 3)
    * If you can’t yet string them together, it takes a while to do 48 du.

    1. Al, you remain such a badass. Truly inspiring!

  3. WW RR: 19#
    WOD: 2rds + thrusters, lunges, 11du. (32#– tried 44#, but couldn’t get a good hold on the bag for some reason…)
    Ditto what Al said about slow double unders… when’s the du clinic???

      1. WOW!! Unfortunaely, I can’t make it up to Ashland,MA. this weekend.

  4. ww rr: 68?
    wod: 4+22 lunges @ 68?

  5. Down in Tampa today. Double score: Crossfit Body Construction 3 blocks away, and Chipoltle right next door, carnitas recovery feed after:

    3 Rounds
    50 Med ball lunges 20#
    15 back squats 185#
    15 box jump overs 24″
    100 double unders

    18:23

    Let’s all give a big shout out to our warriors in DC this weekend!

  6. RR: 33
    WOD: 4 rds + 7 sbth @68

  7. #32
    5 + 36 (95#)

  8. weighted ring rows up to 53#, then some tuck front lever pull-ups

  9. 6 + 6 lunges (95#)

  10. rr: 18″ box
    WOD: 4 rd + 12 du @ 32#

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