Monday February 13, 2023

“Every expert was once a beginner.” -Anonymous 

Warm Up: 
1 set:
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches

1 set:
200-m jog
10 reverse lunges

1 set:
200-m run
10 air squats

Specific Warm-Up:
1 round
Partner 1:
100-m row
Partner 2: single-arm overhead hold right
– Switch and repeat.

Partner 1:
100-m row
Partner 2: single-arm overhead hold, left
– Switch and repeat.

Partner 1:
100-m row
Partner 2: KB sumo deadlifts
– Switch and repeat.

Partner 1:
100-m row
Partner 2: KB goblet squats
– Switch and repeat.

WOD:
4 rounds for time:
400-m run
400/500-m row

Intermediate: 
Same as Rx

Beginner:
4 rounds for time:
200-m run
200/250-m row

HOME WOD: 
4 rounds for time:
400-m run
30 up-downs to a target (6 in)

Movement scaling options:
Run: Distance, run substitutions
Row: Distance, row substitutions

Alternate Workout:
Partner option:
AMRAP 16:
Partner 1: 200-m run
Partner 2: max calories row
Switch
– Score is total calories.

Post-Workout Skill Work: 
Accumulate:
50 GHD hip extensions