Just Row


2000 meters:



Interval Rowing:

4 rounds

500 meters

Rest 2 mins


1:59 first round

2:07 second round

2:07 third round

2:05 fourth round


5 Handstand Push-ups

25 Abmat Sit-ups

10 Double Unders

Performed the entire workout with the training mask on.


Double-unders, Toes to Bar, Handstand Push-Ups

Pre WOD:

4 Rounds

20 second handstand hold

12 Sumo Deadlift High Pull, 115#


7:27 with 18 toes to bars. Will scale down to 96 next time:

SDLHP are to be done unbroken. If athlete comes off the SDLHP early they must do 6 toes to bar.

WOD: 15 min. AMRAP

30 Double unders

15 Toes to bar or knees to bar

5 Handstand push-ups


4 complete rounds, 200 reps

Attempted double-unders for 1 min each round then switched to singles. Some rounds were better than others. Never performed more than 9 double-unders and they were broken.

Track, Rope, Power Cleans, Push-ups

Warm up: Alternate with high kicks + butt kicks + high knees + reverse lunges

WOD: 5 Rounds for time

20 double unders

20 Power cleans, 96 lbs

20 push-ups

400 meter run

Results: 33:11

Worked on double unders for a 1 minute duration then turned them into singles. 4 rounds best round of double-unders.

Post WOD:

5 power snatches

5 bleacher runs

5 power snatches