Warm Up:
1 set:
1:00 row (conversation pace – 16-20 stroke rate)
10 alternating scorpion stretches
:30 plank hold
10 alternating plank reach-throughs
1 set:
1:00 row (moderate pace – 20-24 stroke rate)
10 inch-worms
:30 plank hold
10 push-ups
1 set:
1:00 row (fast pace – 24-30+ stroke rate)
20 alternating shoulder taps
:30 plank hold
10 hand-release push-ups
Specific Warm-Up:
Bench Press Review/Practice
WOD:
3 rounds for time:
37/50 calorie row
25 bench presses (95/135 lb)
Intended Stimulus: 14-18 Minutes
Intermediate:
3 rounds for time:
25/37 calorie row
25 bench presses (65/95 lb)
Beginner:
3 rounds for time:
17/25 calorie row
15 bench presses (55/75 lb)
HOME WOD:
Equipment:
3 rounds for time:
600-m run
25 DB bench presses
Bodyweight:
3 rounds for time:
600-m run
40 hand-release push-ups
Movement scaling options:
Row: Calories, bike, SkiErg
Bench press: Load, DB bench press, DB floor press, hand-release push-ups
Partner option:
5 rounds for time with a partner:
1:00 calorie row
1:00 bench presses (95/135 lb)
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm