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