3 Rounds For time: 500/400m Row 21 Pushups 12 Strict Toes- Rings Target Time: 12:00 Minutes Time Cap 15:00 Minutes Don’t pace too much, go fast on the rower. Complete all sets of pushups in 3 sets or less Post scores to comments
10 Sets of: 2:00 Mins Work/1:00 Min Rest Goals Per Set: 500m Row 1000m BikeERG 30/20 Calorie ECHO Bike Post scores to comments
Athletes Notes Today is either a 5km Row/10km BikeERG in total. Have you ever rowed a 5km/10km Bike? That might be a good reference point for you in terms of effort and pace. Consider what pace you might row/bike for a WOD that has 3-4 rounds of 500m/1000m with other movements and no breaks, that is likely closer to where you should start.
Gymnastic Skills- OTM 7:00 Minutes: 1-7 Muscle-ups – All unbroken sets, adjust numbers throughout. The goal of this drill is to build consistency and volume in the muscle-up. Avoid using a rep scheme that you will fail or significantly drop off in rep volume. We would rather see you hold 2’s and 3’s than have a mix of 5’s and 1’s. If needed, scale all the way down to a single rep. If you cannot perform muscle-ups then today is a good day to practice jumping muscle-ups or muscle-up progressions from the floor. Try to avoid scaling to pull-ups because we will have so much pull-up volume in today’s workout.
Part 1. 5 Sets For Load: 3 Weighted Strict Chin-up/Banded Strict Pullups Rest 2:00 between set Increase loading across as many sets as possible.
Part 2. AMRAP 7:00 Minutes 7 Box Jumps (30/24″) 7 Chest-to-Bar Pull-ups Post scores to comments