Indoors Primarily
When cleaning rowers, please do not spray screens as we have recently had monitors die due to getting too wet. Please wipe with your towel only.
Warm Up
Run 1 Loop
2x
-10 KB Deadlifts
-5 Prone Angels
-10 KB SA Bent Over Rows (5 ea)
-5 Cossack Squats
Mobility
Chest Opening
Skill/Accessory
EMOM10
Odd: 10s Dead Hang + 7 Toes to Bar + 10s Dead Hang
Even: 10s Plank + 10 Shoulder Taps + 10s Plank
ADV – Toes to Rings & HS Hold + HS Shoulder Taps
WOD
3 Rounds
In 7 Minutes Complete
1000m Row
50 Sit-ups
In remaining time AMRAP
Push-ups
Rest 3 Minutes
Level 1 – 750m Row, 40 Sit-ups
RX+ – Med Ball Sit-ups 20|14, Clapping Push-ups
ADV WOD
3 Rounds
In 7 Minutes Complete
1000m Row
30 Toes to Bar
Then AMRAP
Strict Handstand Push-ups
Rest 3 Minutes
Outdoor WOD
3 Rounds
In 7 Minutes Complete
800m Run
50 Sit-ups
In remaining time AMRAP
Push-ups
Rest 3 Minutes
Level 1 – 600m Run, 40 Sit-ups
RX+ – Med Ball Sit-Ups 20|14, Clapping Push-ups
Extra Work
Squat Snatch Waves
2 Rounds of
4 Snatch @ 60-65%
3 Snatch @ 70-75%
2 Snatch @ 80-85%
*reps should not be touch and go. Rest as necessary between sets and rounds.
ADV – 3 rounds