Press, Row, Squat

No metcon, metabolic conditioning, WOD yesterday.  But that doesn’t mean it was easy.  In my opinion, very few things can match the misery of a max effort 500 meter row.  I would rather do burpees all day than sit down on the rower for 500 meters.

What is your most miserable, sub 5 minute, single movement workout?  800 meter run? 400 meter run?  Bottom to bottom Tabata squats? 

Workout of the Day (WOD)

Part 1:

1 Press,  2 Push Presses, then 3 Push Jerks

Perform 5 total sets going up in weight each set.  Do not rerack the weight.

Part 2:

500 meter row for time

Part 3:

Max reps of overhead squats at 45# for the men and 33# for the women

Here’s the World Record in the 500 meter indoor row

And here is Andy Hendel doing 100 overhead squats at 95#.  He is straight up insane.

Andy Hendel – 100 Overhead Squats @ 95lbs from Bryan Ragon on Vimeo.

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2 responses to “Press, Row, Squat

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