Warm Up:
1 set:
10 strokes on the rower (14-18 strokes per minute)
10 alternating elbow-to-instep
10 GHD hip extensions or good mornings
1 set:
10 strokes on the rower (18-22 strokes per minute)
10 single-leg KB deadlift/leg
10 jumping squats
1 set:
10 strokes on the rower (22-26 strokes per minute)
10 KB deadlifts
1 set:
10 strokes on the rower (30+ strokes per minute)
10 Russian KB swings
Skill Work:
3 sets:
5 KB snatches/arm
– increase weight across sets
WOD:
5 rounds for time:
400/500-m row
20 Russian KB swings (53/70 lb)
Intended Stimulus: 14-18 Minutes
Intermediate:
5 rounds for time:
400/500-m row
20 Russian KB swings (35/53 lb)
Beginner:
5 rounds for time:
200/250-m row
20 Russian KB swings (18/26 lb)
HOME WOD:
Equipment:
5 rounds for time:
400-m run
20 double-DB swings to eye-level
Bodyweight:
5 rounds for time:
400-m run
20 weighted swings to eye-level
Movement scaling options:
Row: Distance, bike, ski, run
Russian KB Swings: Load, KB deadlift, box jumps
Limited equipment:
5 rounds for time:
400-m run
20 Russian KB swings (53/70 lb)
Cool down:
2 sets:
1:00 foam roll lower back
1:00 foam roll quads