Sunday April 2, 2023

“If you can’t yet do great things, do small things in a great way.” ―Napoleon Hill

Warm Up: 
1 set:
3:00 row
-Row at a slow/moderate pace here just to start getting warm

1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 KB windmills/arm

1 set:
:30 up-downs
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm

1 set:
:30 burpees
10 single arm KB presses, right arm
10 single arm KB presses, left arm

Specific Warm-Up:
Rowing Efficiency
Wall Walk Progressions

WOD:
For time:
10 wall walks
800/1,000-m row
10 wall walks

Intended Stimulus: 7-11 Minutes

Intermediate: 
For time:
5 wall walks
800/1,000-m row
5 wall walks

Beginner:
For time:
10 inch worms + push-up
400/500-m row
10 inch worms + push-up

HOME WOD: 
For time:
10 wall walks
1,000-m run
10 wall walks

Movement scaling options:
Wall walks: Reps, range-of-motion, inch-worm + push-up
Row: Distance, run, bike, SkiErg

Partner option:
For time with a partner:
20 wall walks
1,600/2,000-m row
20 wall walks
-One partner works at a time; trade off as desired

Post-Workout Skill Work: 
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10