Warm Up:
Partner Rowing Warm-Up
Specific Warm-Up:
3 rounds:
:30 double-under attempts/practice
:30 rest
WOD: THE GHOST
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
Intermediate:
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-under attempts
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
Beginner:
5 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 single-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
Home Workout:
6 rounds for reps:
1:00 jumps to, or over, an object (knee height)
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
Movement scaling options:
Calorie row: Substitutions
Burpees: Up-downs
Double-unders: Attempts, single-unders
Cool down:
1 set:
2:00 foam roll calves
1:00 reach-roll-lift