CONDITIONING: "ROWLING"
10 x 100m row
get as close to 100m as you can without going over!
<100m = face value pts.
100m = 125 pts.
>100m = 0 pts & 5 burpees
7 ROUNDS:
150/100m row
# bench press @3/4 BW
# push-ups
(NOTE: After each row, perform 1 bench press at 3/4 bodyweight and 1 push-up for each pull taken on the rower — e.g., if it takes 8 pulls on the rower, complete 8 bench press & 8 push-ups before starting the next round.
INTENDED STIMULUS
This workout encourages a hard drive & pull on the rower. Increase the damper setting and slow your cadence (strokes/minute) to minimize the number of pulls each round. aim for 8 or less reps per round.
(NOTE: Choose a bench press weight that is heavy but can be completed unbroken when fresh.)
(SCORE: post TIME and WEIGHT used.)
(EXTRA CREDIT: BW bench press.)
- POST YOUR RESULTS TO COMMENTS. #WOD #JUSTSHOWUP
Comments