ROW PRIMER:
6 Rounds:
300M @ 5K pace
200M @ 2K Pace
No Rest btw rounds
12 Minute Time Cap
2 Minute Rest
At The 14 Min Mark
1K Row @ 2K Pace
PRIMER: NO ROWER
Bike: 6 Rounds
.5 Moderate
.3 Faster
Look at your RPM
2 Minute Rest
1.5 Mile Bike For Time @ Faster Pace
GYM WOD:
Strict Gymnastics Conditioning:
21 Strict T2B | 50 Ft HS Walk
21 Strict Ring Dips | 50 Ft HS Walk
18 Strict T2b | 50 Ft HS Walk
18 Strict Ring Dips | 50 Ft HS Walk
15 Strict T2B | 50 Ft HS Walk
15 Strict Ring Dips | 50 Ft HS Walk
Time Cap 15 Minutes
Modifications:
No HS Walk: 2 Wall Walks with a 20s Hold | 4 Wall Walks
No Ring Dips: 42-36-30 Push Ups
No T2B: Strict KTC or 30-20-10 Weighted Sit Ups
AT HOME:
Dumbbell Version:
Same as regular
Bulletproof Shoulders:
T2B: 60s Hollow Body Hang
HS Walk: 50 Ft Bear Crawl
Ring Dips: 63-54-45 Shoulder Taps
Bodyweight Version:
T2B: Tempo V-Ups
HS Walks
Deficit Push Ups