Wednesday Workout: Heavy Squats, Strict Toes-to-Bar, and Rowing Sprints

team row

WOD

Level 1

4 rounds for load and time:

  • Back Squat x 4, 3, 2, 1
  • Hanging Knee Tuck x 8, 6, 4, 2
  • Row 400, 300, 200, 100 m

Level 2

5 rounds for load and time:

  • Back Squat x 5, 4, 3, 2, 1
  • Strict Toes-to-Bar x 10, 8, 6, 4, 2
  • Row 500, 400, 300, 200, 100 m

Notes

  • The reps / distance decrease each round.

 

18 thoughts on “Wednesday Workout: Heavy Squats, Strict Toes-to-Bar, and Rowing Sprints

  1. 14:26 @155#
    Mostly k2c with a few t2b

    1. Misspelled my own name…

      1. Courteney, I misspell your name sometimes too:)

  2. 12:56 @111
    K2c

  3. Hey, I think I’m that shirtless dude in the picture rounding his back. http://www.mobilitywod.com/2013/04/spinal-loading-error-you-cant-unbend-bent.html

    155# 11:57 with kipping t2b.

  4. 12:26, 115# and T2B
    Warmed up with 5 BSs at 125 and decided it was a little too heavy

  5. 11:50, 155# and T2B… fun trying to BS out of breath.

  6. 14:00 at 125# and T2B

  7. 12:52 @ 205#

  8. 13:000 @ 175

  9. 11:56 @95, t2b

  10. 10:46 @ 175 with T2B. Back squat was brutal.

  11. 9:28 @155#

    1. Wrong. 10:28 @155#

  12. 12:30 @ 225 which was too heavy. Depth sucked on the squats. Should have gone with 205.

  13. 12:55,,145#, all t2b (kipping), l2

  14. 10:58 (155#, kipping t2b)

  15. 12:40 @ 165#
    Not enough rowers so did double unders (200/100/70/50/35)

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