“The best way to predict the future is to create it.” -Anonymous
Warm Up:
Row Warm-Up
8 sets:
20: slow row
:10 fast row
Med-Ball Toss Warm-Up:
1 round:
:30 granny toss
:30 bounce pass
:30 chest pass
:30 side toss, right
:30 side toss, left
:30 roll pass
:30 overhead throw
:30 squat + throw
Specific Warm-Up:
Rowing Efficiency Work
Push-Up Review
WOD:
For time:
400/500-m row
100 push-ups
400/500-m row
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
400/500-m row
70 push-ups
400/500-m row
Beginner:
For time:
200/250-m row
50 push-ups
200/250-m row
HOME WOD:
For time:
600-m run
100 push-ups
600-m run
Movement scaling options:
Row: Bike, ski
Push-Up: Reps, elevated push-up, knee push-up, single-arm DB press
Partner option:
For time:
1000-m row
200 push-ups
1000-m row
– One partner works at a time; split work as desired.
Post-Workout Skill Work:
3 sets:
15 bent-over rows
10 barbell roll-outs