Warm Up:
1 set:
:30 row (easy)
:30 row (moderate)
:30 row (hard)
5 inchworm + push-up
5 elbow instep + reach/side
10 alternating reach in bottom of squat
:30 air squat w/ :01 hold at the bottom
:30 row (easy)
:3 0 row (moderate)
:30 row (hard)
Strength:
Every 1:30 for 5 sets:
3 thrusters from the floor
– Increase loading across as many sets as possible.
BENCHMARK WOD: 15.5
For time:
27-21-15-9:
Calorie row
Thrusters (65/95 lb)
Time Cap: 12 Minutes
Intermediate:
For time:
27-21-15-9:
Calorie row
Thrusters (55/75 lb)
Beginner:
For time:
21-15-9-3:
Calorie row
Thrusters (35/45 lb)
Movement scaling options:
Cal row: calories, rowing substitutions
Thrusters: Load, reps, DB options
For time with a partner:
50-40-30-10:
Calorie row
Thrusters (65/95 lb)
– Athletes can partition reps as needed. One athlete working and one athlete requesting at a time.
Post-Workout Skill Work:
5 sets:
3 thrusters
– Increase loading across as many sets as possible.