Warm Up:
2 sets:
5 inchworms
10 push-ups
20 mountain climbers
:30 bear crawl
:30 scap pull-ups
Specific Warm-Up:
Rowing and Handstand Walk Practice
WOD:
4 x 2:00 rounds for distance:
17/24 calorie row
Max distance handstand walk
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
24 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
Intermediate:
4 x 2:00 rounds for distance:
12/18 calorie row
Max rep wall walks
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
18 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
Beginner:
4 x 2:00 rounds for distance:
8/12 calorie row
Max distance bear crawl
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
12 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
HOME WOD:
4 x 2:00 rounds for distance:
20 burpees
Max distance handstand walk
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for distance:
20 push-ups
Max shuttle runs (25 ft)
– Rest 1:00 between rounds.
– Score is total distance walked and ran.
Movement scaling options:
Cal row: Calories, substitutions
Handstalk Walk: Walk-to-wall, HS walks around the box, wall walks
Push-ups: Knee push-ups, push-ups to an elevated surface
Limited equipment/space option:
4 x 2:00 rounds for distance:
300-m run
Max rep HS walk around box
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for distance:
24 push-ups
Max-rep box jump-overs (20/24 in)
– Rest 1:00 between rounds.
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm