Warm Up:
1 set:
5 ring rows
10 knee push-ups
15 air squats
:15 hollow hold
:15 superman hold
1 set:
5 strict pull-ups or chin-ups
10 push-ups
15 air squats
:15 hollow hold
:15 superman hold
1 set:
5 strict chest-to-bar pull-ups
10 strict ring dips
15 air squats
:15 hollow hold
:15 superman hold
Specific Warm-Up:
Rowing Warm-Up
WOD:
5 sets:
On a 2:00 clock:
Max distance row
– Rest 2:00 between sets.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 sets:
On a 2:00 clock:
Max distance run
– Rest 2:00 between sets.
Movement scaling options:
Row: Distance, substitutions
Post-Workout Skill Work:
3 sets:
20 GHD sit-ups
20 good mornings (35/45 lb)