Warm Up:
1 set:
:45 row (slow)
:30 plank shoulder taps
– Maintain an upright torso during the row.
1 set:
:45 row (moderate)
:30 straight-leg sit-ups
– Increase the strength of each stroke with a faster pull during the row.
1 set:
:45 row (fast)
:30 legs-butterflied sit-ups
– Return faster AND pull stronger during the row.
Skill Work:
Every 2:00 for 4 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.
Retest from August 18th, 2023
WOD:
AMRAP 20:
100-calorie row
75 sit-ups
50 pull-ups
Intermediate:
AMRAP 20:
100-calorie row
75 sit-ups
25 pull-ups
Beginner:
AMRAP 20:
75-calorie row
60 sit-ups
45 ring rows
Home Workout:
AMRAP 20:
100 weighted step-ups (15/20 lb) (20 in)
75 sit-ups
50 alternating DB renegade rows
– Use two DBs.
Movement scaling options:
Calorie Row: Calories, substitutions
Sit-Up: Reps, foot-anchored sit-ups, plank shoulder taps
Pull-Up: Reps, foot-elevated ring rows, ring rows
Cool down:
1 set:
1:00 banded lat stretch/arm
1:00 double-forearm stretch