Warm Up:
1 set:
:30 row (easy pace)
:30 alternating Samson stretch
:30 ring rows
1 set:
:30 row (moderate pace)
:30 push-up to down dog
:30 jumping pull-ups
1 set:
:30 row (moderate pace)
:30 plank hold
:30 pull-ups
1 set:
:30 row (fast pace)
:30 push-ups
:30 pull-ups
Specific Warm-Up:
On an 8:00 clock:
Build to a heavy 5-rep push jerk from the floor
2 sets:
5 pulls on the rower
4 pull-ups
3 push jerks
BENCHMARK WOD: 2007 GAMES EVENT 1
For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (95/135 lb)
Intended Stimulus: 12-17 Minutes
Intermediate:
For time:
1000 meter row
then, 5 rounds:
15 pull-ups
7 push jerks (75/115 lb)
Beginner:
For time:
1000 meter row
then, 5 rounds:
10 jumping pull-ups
7 push jerks (55/75 lb)
Movement scaling options:
Row: Distance, run, bike, ski
Pull-Up: Volume (no less than 10 per round), jumping pull-up, ring-row
Push jerk: Load, push press, single-arm DB push jerk or push press
Limited equipment option:
For time:
1000-m run
then, 5 rounds:
25 pull-ups
10 DB push jerks (35/50 lb)
At Home variation:
For time:
1000-m run
then, 5 rounds:
25 DB renegade rows
7 DB push jerks
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm