WOD
Monday 07.19.2021
Monday | 07.19.2021
Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
3 sets
150m Row
5 down dog to seal pose transitions
10 plate hops
**2. Workout Prep**
1 set
4 Burpee Over Rower
100m Row
2 Burpee Over Rower
-Practice transition and sliding the seat forward-
Workout: Over and Over
* Target time: 4:30-6:30
* Time cap: 8 minutes
For Time:
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower
* Scaling option 1 (Masters 45+)
For Time:
20 Burpees
500/400m Row
20 Burpees
* Scaling Option 2 (Beginner)
For Time:
20 Up Downs
500/400m Row
20 Up Downs
* Limited Equipment Option
For Time:
25 Burpees
400m Run
25 Burpees
* Large Class Option
Teams of 2
25 Synchro Rower Facing Burpees
1000m Row (split)
25 Synchro Rower Facing Burpees
Accessory:
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)