Warm Up:
Partner Rowing Warm Up
PARTNER WOD:
10 rounds for time with a partner:
16/20-cal row
20 single-arm DB cleans (35/50 lb)
– Partners alternate full rounds.
Intended stimulus: 16-19 minutes
Intermediate:
10 rounds for time with a partner:
14/18-cal row
20 single-arm DB cleans (20/35 lb)
– Partners alternate full rounds.
Beginner:
6 rounds for time with a partner:
11/15-cal row
20 single-arm DB cleans (10/15 lb)
– Partners alternate full rounds.
Home Workout:
5 rounds for time:
10 shuttle runs
20 single-arm dumbbell cleans (35/50 lb)
– 1 shuttle run is 25 ft out and back.
Movement scaling options:
Row: Calories, substitutions
Single arm DB cleans: Load, hang cleans, or single-arm dumbbell deadlifts
Post-Workout Skill Work:
On an 8:00 clock:
Low-ring support practice