Tuesday Workout: Intervals with Rowing, Lunges, Push Press, and Double Unders

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WOD

Level 1

A. 0 – 6 Minutes

  • Row x 500m
  • Bodyweight Lunge x 20 (10/side)

B. 6 – 12 Minutes

3 Rounds of:

  • Dumbbell Push Press (30/15) x 10
  • Jump Rope Single x 50

C. 12 – 18

  • Row x 500m
  • Bodyweight Lunge x 20 (10/side)

Level 2

A.  0 – 6 Minutes

  • Row x 500m
  • Lunge with Plate OH (45/25) x 20 (10/side)

B.  6 – 12 Minutes

3 Rounds of:

  • Shoulder to Overhead (115/75) x 10
  • Double Under x 20

C.  12 – 18

  • Row x 500m
  • Lunge with Plate OH (45/25) x 20 (10/side)

Notes: Each 6 minute section is essentially done “for time” (and then rest for remainder), but if you are unable to finish the work within the 6 minute period you start on the next one regardless of where you are on the previous set.  For each segment, record time completed. However, if unable to complete the work within the 6 minute cap, record how much work you got done.  If splitting up into two groups, share equipment (barbell, plate, etc.) as necessary!

ANNOUNCEMENTS

Saturday Class Schedule

There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout.  Regular class make-up will be held at 11am as normal.

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12 thoughts on “Tuesday Workout: Intervals with Rowing, Lunges, Push Press, and Double Unders

  1. WOD 1: 2:53
    WOD 2: 3:13 (9:13)
    WOD 3: 3:18 (15:18)

  2. 2:59
    5:00 – stupid double unders.
    3:09

  3. 2:15
    2:11
    2:37

  4. 2:41
    2:49 (+85# accidentally.)
    2:55

  5. 3:12/2:55/3:34 @95#

  6. 2:55
    2:27
    2:51

  7. 2:36 ok
    4:23 ouch
    2:55 oof

    Not as consistent as i hoped.

  8. 2:44
    1:54
    2:45

  9. 2:23/1:53/2:23

  10. 2:57, 2:43 (55#), 2:57

  11. 3:19, 2:54, 3:19 (only used 65# for shoulder to overhead, rest rx). Helped my sore gluts and hamstrings recover!

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