Warm Up:
Partner Rowing Warm-Up
Specific Warm-Up:
Deadlift and Burpee Pull-Up Review
WOD:
3 rounds for time:
30/40 calorie row
20 deadlift (155/225 lb)
10 burpee pull-ups
– Rest 1:00 between rounds.
Intended Stimulus: 4-6 Minutes
Intermediate:
3 rounds for time:
21/30 calorie row
20 deadlift (105/155 lb)
10 burpee pull-ups
– Rest 1:00 between rounds.
Beginner:
3 rounds for time:
15/21 calorie row
20 deadlift (55/75 lb)
10 burpee jumping pull-ups
– Rest 1:00 between rounds.
HOME WOD:
Equipment:
3 rounds for time:
200-m weighted carry
20 DB deadlifts
10 DB burpee power cleans
– Rest 1:00 between rounds.
Bodyweight:
3 rounds for time:
200-m weighted carry.
20 weighted deadlifts
10 weighted burpee power cleans
– Rest 1:00 between rounds.
Movement scaling options:
Row: 21/30 calories, 3:00 max calories
Deadlift: Reduce loading
Burpee pull-up: Reduce pull-up bar height, burpee + jumping pull-ups
Partner option:
6 rounds for time each, with a partner:
15/20 calorie row
10 deadlifts (155/225 lb)
5 burpee pull-ups
– One person works while the other rests.
Post-Workout Skill Work:
1 set:
100 AbMat sit-ups
– Perform the first 50 reps as fast as possible.