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Exercises Movements, technique & proper execution

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Old 09-13-2011, 08:29 AM   #1
Alfred Zeller
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Location: Quito  Ecuador
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Substitute for body rows

Hey guys,

I want to try out the following WOD

3 rounds
25x Body rows
100x Squats
35x Sit-ups
50x Jumping jacks

Problem is I dont have rings accesible to me, I was wondering what is a good substitute for body rows that entails my own body.

Let me know what you guys think.

Greetings from Ecuador
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Old 09-13-2011, 11:08 AM   #2
Robert Fabsik
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Re: Substitute for body rows

Do you have access to a barbell and a rack? If so you can load up the barbell somewhere between hip and chest height, grab onto the bar and put your feet in front of you to do body rows.

If you have a sturdy door, you could open in, straddle it and hold on to the knobs and do a partial rows.

What's your chinup/pullup ability/access?
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Old 09-13-2011, 11:15 AM   #3
Alfred Zeller
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Re: Substitute for body rows

None, so Im going to have to improvise a bit.

The sturdy door option sounds feasible, what do you mean by straddling it?

Should I do the same amount of reps as the WOD suggests.
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Old 09-13-2011, 06:34 PM   #4
Robert Fabsik
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Re: Substitute for body rows

Open the door by about 45 degrees. Facing the edge of the door where the bolt of the lock comes out, place each hand on a knob/handle (need to make sure it is a solid door and solid set of handles). Plant your feet in front of you without hitting your groin on the door, holding tightly on the handles lean back then try to row yourself up. If you are too close to the door to get the movement done, you can try wraping a sturdy towel around both knobs and pull from the towel. Be careful though.
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