Warm Up:
5:00 AMRAP:
:45 row
:45 alternating elbow-to-instep
:45 wall-facing or pole squat reps
:45 leg lifts
WOD:
AMRAP 14:
400/500-m row
15 KB goblet squats (35/53 lb)
:30 L-sit hold
Intermediate:
AMRAP 14:
400/500-m row
10 KB goblet squats (35/53 lb)
:30 tuck L-sit hold
Beginner:
AMRAP 14:
250/350-m row
10 KB goblet squats (10/20 lb)
:20 seated tuck hold
Home Workout:
AMRAP 14:
400-meter run
15 dumbbell goblet squats (35/50 lb)
:30 L-sit hold
– Use one dumbbell.
Movement scaling options:
Row: Distance, 800/1,000-m bike
Goblet squats :Load, reps, squats to a target
L-sit: Time, L-sit with one or both legs bent, hollow rocks, hollow holds with legs bent and arms by the sides
Post-Workout Skill Work:
For time with a partner:
Complete 1,000 meters of “rowling”
– Partners alternate exact 100-m attempts.
– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.
– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up.
– The next row cannot start until both athlete have finished the punishment.