Friday November 4, 2022

“There’s power to being an underdog.” – Will G

Warm Up: 
2 sets:
20 jumping jacks
20 shoulder taps
20 mountain climbers
10 PVC good mornings
10 PVC pass thrus
10 PVC overhead lunges

Specific Warm-Up: 
1 set:
:30 row (keep track of calories)
4 burpees

1 set:
:30 row (improve calories from 1st set)
4 lateral up-downs over the rower

1 set:
:25 row (same # of calories as 2nd set)
4 lateral burpees over the rower (slow)

1 set:
:25 row (improve calories from 3rd set)
4 lateral burpees over the rower (fast)

WOD:
5 x 2:00 rounds for reps:
14/20-cal row
10 lateral burpee over the rower
Max-rep chest-to-bar pull-ups
– Rest 1:00 between rounds.

Intermediate: 
5 x 2:00 rounds for reps:
10/15-cal row
10 lateral burpee over the rower
Max-rep pull-ups
– Rest 1:00 between rounds.

Beginner:
5 x 2:00 rounds for reps:
7/10-cal row
10 lateral burpee over the rower
Max-rep jumping pull-ups
– Rest 1:00 between rounds.

Movement scaling options:
Cal row: Calories, substitutions
Lateral burpee over rower: Reps, up-downs over the rower
Chest-to-bar pull ups: hin-over-bar pull-ups, jumping C2B pull-ups, ring rows

Partner Option:
EMOM 20:
Min. 1 | Calorie row
Min. 2 | Lateral burpee over the rower
Min. 3 | Chest-to-bar pull-up
Min. 4 | Rest
– One partner works at a time.
– Both partners work each minute.
– Accumulate as many reps as possible.

Post-Workout Skill Work: 
3 sets:
10 staggered stance good mornings/leg (empty barbell)
10 alternating Cossack squats