Warm Up:
Partner Rowing Warm Up
Specific Warm-Up:
1 round:
Row 6 calories
5 wall-ball shots
– Use workout load.
WOD:
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row.
Intended Stimulus: 9-14 Minutes
Intermediate:
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (10/14 lb)(9/10 ft) after each row.
Beginner:
For time:
30-25-20-15-10
Calorie row
– Perform 10 wall-ball shots (6/10 lb)(9/10 ft) after each row.
Home Workout:
600-m run 15 single-DB thrusters (15/25 lb) 500-m run 15 single-DB thrusters (15/25 lb) 400-m run 15 single-DB thrusters (15/25 lb) 300-m run 15 single-DB thrusters (15/25 lb) 200-m run 15 single-DB thrusters (15/25 lb) 100-m run 15 single-DB thrusters (15/25 lb)
– Perform each run as a series of 100-m shuttles (50 meters out + 50 meters back).
Movement scaling options:
Row: Calories, ski, bike
Wall ball shot: Load, med-ball squat or med-ball push press to accommodate injuries
Post-Workout Skill Work:
10 Turkish get-ups/arm
– Use a single DB or KB