Tag Archive: 2k row


P.E week of 8/13

Filed Under: . P.E. Men, . P.E. Women by Dan Burns — 9 Comments
August 20, 2018

Thursday, Benchmarks 1
-1 min squat thrusts
-Max strict pull-ups, 1 set
-300m shuttle run
-Max squat jumps, 1 set View full article »

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SMEG for week of Feb. 16

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, .Your WODs, > Gymnastics, > Mobility, > Strength by Dan Burns — 1 Comment
February 13, 2014

Strength
3-3-3-3-3-3-3 Push Jerks
Warm up until you’re using about 70% of your 1 rep max and work your way up through the 7 rounds to find a new 3 rep max. Don’t start counting the sets of 3 until your using substantial weight.

Mobility
Best Shoulder Mob Ever

Endurance
Short Interval: Run: Repeat 400m, recover :60s until form/pace deteriorates
Long Interval: Row: Repeat 800m, recover 2:00 until form/pace deteriorates
Time Trial: Row: 2k for time

Gymnastics
Practice for 10 minutes one, two or all of the following planche progressions:
Planche Progression 1
Planche Progression 2
Planche Progression 3
Planche Progression 4
Planche Progression 5
Planche Progression 6

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