Friday April 21, 2023

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” ― Aristotle

Warm Up: 
1 set:
:20 row (easy pace)
– Rest :10
10 single-arm bent over row per side
– Rest :10

1 set:
:20 row (moderate pace)
– Rest :10
10 reverse lunges per side
– Rest :10

1 set:
:20 row (moderate pace)
– Rest :10
10 single-arm shoulder press per side
– Rest :10

1 set:
:20 row (fast pace)
– Rest :10
10 single-leg deadlifts per side
– Rest :10

Skill Work: 
5 sets for total distance:
20 pulls on the rower
– Rest 1:00 between pulls.

WOD:
10 rounds for time:
1 legless rope climb (15 ft)
200/250-m row
– Rest 1:00 between rounds.

Intended Stimulus: 9-14 Minutes

Intermediate: 
10 rounds for time:
1 rope climb (15 ft)
200/250-m row
– Rest 1:00 between rounds.

Beginner:
10 rounds for time:
3 pull-to-stands
150-m row
– Rest 1:00 between rounds.

HOME WOD: 
Equipment: 
10 rounds for time:
5 double-DB hang snatches
200-m run
– Rest 1:00 between rounds.

Bodyweight: 
10 rounds for time:
3 wall walks
200-m run
– Rest 1:00 between rounds.

Movement scaling options:
Legless rope climb: With legs, distance up the rope, pull to stands, ring rows
Row: Distance, substitutions

Partner option:
10 rounds for time:
P1: 1 legless rope climb (15 ft)
P2: max distance row in the time it takes for P1 to climb and get back to the floor
– Rest 1:00 between rounds.
– Switch.

Cool down:
1 set:
1:00 lacrosse ball mash on deltoid/side
1:00 lacrosse ball mash on pec/side