WOD:
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) (35/53 lb)
Single-arm KB front-rack walking lunges, left (30 ft)
15 ring rows
– Feet positioned directly underneath the initial hanging position of the rings.
Intermediate:
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) (20/35 lb)
Single-arm KB front-rack walking lunges, left (30 ft)
15 ring rows
– Feet positioned to allow for 5-10 consecutive ring row reps.
Beginner:
AMRAP 20:
300-m row
Single-arm KB front-rack walking lunges, right (20 ft) (10/20 lb)
Single-arm KB front-rack walking lunges, left (20 ft)
10 ring rows
– Feet positioned to allow for 5-10 consecutive ring row reps.
Home Workout:
AMRAP 20:
400-meter run
Single-arm dumbbell front-rack walking lunges, right (30 ft) (35/50 lb)
Single-arm kettlebell front-rack walking lunges, left (30 ft)
15 bent-over dumbbell rows
Movement scaling options:
Row: Distance, substitutions
Single arm KB front rack walking lunges: Load, reps, single-kettlebell goblet hold walking lunges, unloaded walking lunges
Ring rows: Reps, foot placement
Cool down:
Stretching | 7:00
1 set.
200-meter walk
1 set.
1:00 couch stretch/side
1:00 banded shoulder stretch/side