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1,500/1,200 Meter Row
1,200 Meter Run Rest 3 Minutes 1,000/800 Meter Row 800 Meter Run Rest 3 Minutes 500/400 Meter Row 400 Meter Run
P1 Rows 500m
P2 AMRAP (switch when P1 reaches 500m)
Scaling: This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable, but light enough that long breaks between reps can be avoided.
Often during a WOD, the squats become scaled in terms of technique in pursuit of high intensity. However, the quality of technique is more important to our long term fitness and capabilities. Air squats: stand up with full extension, head up and hands behind hips, lower till your rear touches a med ball. (Use Fit Wipes on your Med Ball after the WOD!)
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps Squat snatch 1-1-1-1-1 reps [TEAMS OF 3]
3 Rounds x AMRAP 8: 1,000/800 Meter Row (Each) Time Remaining: 45 Barbell Reps (115/85) 45 Pull-ups Round 1: Front Squats Round 2: Push Press Round 3: Thrusters * 24 Minutes Straight, No Rest Between Rounds * All Teammates Row 1,000/800 Meters on Their Own Rower, Can’t Advance Until All Teammates Finish * Split Up Barbell & Pull-ups However Between 3 Teammates * Pick-up Where You Left Off in AMRAP
Body weight endurance WOD, besides scaling techniques, consider reducing the WOD time and or reducing the rep intervals to maintain consistency of technique and intensity.
Deadlift
8 sets of 2 12 minute AMRAP - 1-2-3-4… Strict Pull Up Alternating Single Arm Devils Press (50/35) Box Jump
Scaling: Modify the gymnastics movements in order
to perform a minimum of 10 reps of each when fresh.
AMRAP 20
15 KB Swings R+L=1 10 Reverse DB Lunge R+L=1 15 Slam Balls Each Round alternate 200m run & 400m run (sub 100/200m Med Ball Carry)
1-10-1
1x Deadlift (BW or 60% 1RM) 2x Push-ups or Dips 3x Ab/Core of Choice 6s & 9s: sub: Burpee over Bar & Back or Walkout to Superman 10: sub 3:00 Rope Jump or 600m Row
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