Rowing Warm Up:
2 sets:
:20 row
– Rest :10
:20 shoulder taps in plank
– Rest :10
2 sets:
:20 row
– Rest :10
:20 push-ups
– Rest :10
Specific Warm-Up:
3 sets:
5 shoulder presses
– Rest 1:00 between sets.
WOD:
For time:
400/500-m row
25 shoulder presses (75/115 lb)
400/500-m row
15 shoulder presses
400/500-m row
10 shoulder presses
400/500-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.
Time Cap: 20 Minutes
Intermediate:
For time:
300/400-m row
25 shoulder presses (65/95 lb)
300/400-m row
15 shoulder presses
300/400-m row
10 shoulder presses
300/400-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.
Beginner:
For time:
200/250-m row
15 shoulder presses (55/75 lb)
200/250-m row
10 shoulder presses
200/250-m row
5 shoulder presses
200/250-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.
Movement scaling options:
Shoulder press: Load, seated DB strict presses, bench presses, push-ups
Row: Distance, bike, SkiErg, run
Limited equipment:
For time:
400-m run
25 shoulder presses (75/115 lb)
400-m run
15 shoulder presses
400-m run
10 shoulder presses
400-m run
– Each time the athlete breaks a set of shoulder presses they must run 100 m.
Post-workout Skill Work:
2 sets:
15 KB side-bends/arm
Max-rep strict ring dips