Warm Up:
1 set:
:20 easy row
:20 moderate row
:20 hard row
:20 inch worms + push-up
1 set:
:20 easy row
:20 moderate row
:20 hard row
:20 superman hold
1 set:
:20 easy row
:20 moderate row
:20 hard row
:20 hollow hold
1 round:
200-m row
Specific Warm-Up:
1 set:
P1: 200-m row
P2: 200-m row
P1: 50-m front carry
P2: 50-m front carry
P1: 5 GHD sit-ups
P2: 5 GHD sit-ups
PARTNER WOD:
For time with a partner:
1,000-m row
400-m weighted front carry (70/100 lb)
100 GHD sit-ups
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
Intended Stimulus: 18-25 Minutes
Intermediate:
For time with a partner:
1,000-m row
400-m weighted front carry (50/70 lb)
100 GHD sit-ups to parallel
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
Beginner:
For time with a partner:
800-m row
400-m weighted front carry (35/50 lb)
100 sit-ups
400-m weighted front carry
800-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
HOME WOD:
For time with a partner:
1,000-m run
400-m weighted front carry (70/100 lb)
100 weighted sit-ups (15/20 lb)
400-m weighted front carry
1,000-m run
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
– One person works at a time.
Individual Option:
For time:
500-m row
200-m weighted front carry (70/100 lb)
50 GHD sit-ups
200-m weighted front carry
500-m row
– Use a pair of DBs, KBs, a sandbag, or a D ball held on the front side of the body for each carry.
Movement scaling options:
Row: Distance, SkiErg, Bike
Front carry: Load
GHD situp: Range of motion, AbMat sit-up
Cool down:
1 set:
1:00 foam roll upper back
1:00 foam roll lower back, left side
1:00 foam roll lower back, right side