Wednesday January 15, 2020

Posted on Jan 14, 2020 | 0 comments

Skill/Strength

EMOM x 12 min

Odd – T2B – as many as you can string together (unbroken) in 1-2 tries

Even – Handstand Hold – aim for 30-40 sec

WOD:

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
5 rounds for time of:
sub-0:48 250-m row
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option
3 rounds for time of:
sub-0:55 250-m row
100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.