Warm Up:
Partner Rowing Warm-Up
Specific Warm-Up:
Wall-Ball Shot Practice
WOD:
AMRAP 5:00
Row 500 meters
Max wall-ball shots (14/20 lb) (9/10 ft)
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans (14/20 lb)
Intermediate:
Same as Rx
Beginner:
AMRAP 5:00
Row 400 meters
Max wall-ball shots (10/14 lb) (9/10 ft)
Rest 5:00
AMRAP 5:00
Row 400 meters
Max med-ball cleans (10/14 lb)
Home Workout:
AMRAP 5:00
Run 500 meters
Max single-dumbbell thrusters (35/50 lb)
– Rest 5:00 –
AMRAP 5:00
Run 500 meters
Max alternating single-arm dumbbell squat cleans
– Use one dumbbell.
Movement scaling options:
Row: Distance, substitutions
Wall ball shots: Load, med-ball squats, med-ball push presses
Med ball cleans: Load, med-ball power clean, med-ball hang cleans
Post-Workout Skill Work:
400-meter partner medicine ball carry
– Trade off as needed.