WOD
Tuesday 07.21.2020
POSTED ON July 20, 2020
Tuesday | 07.21.2020
WOD set-up – put the rowers on the rubber and have them face away from the wall ball targets. You may need to stagger the rowers to be able to get two rowers on one rubber strip (in between the lifting platforms). Athletes should perform wall balls and HSPU in the same space and deficit push-ups can be set up behind the athletes rower, to make for room along the wall.
General Warm Up:
10 cal row
10 groiners
10 lemon squeeze
X2-3 sets
Specific Warm Up:
5 cal row
8 wall balls
8 handstand shoulder shrug
X2-3 sets
WOD: “Bye, Bye, Bye”
Level 1:
2000m row
75 wall balls 20/14 10ft/9ft
45 HSPU
For Time
Level 2:
2000m row
75 wall balls 20/10 9ft
30 HSPU to ab mat
For Time
Level 3:
2000m row
75 wall balls 14/10 9ft/8ft
45 deficit push ups
For Time
COREWOD: 2 rounds
1min pigeon L/R
20 hollow rocks
1min single leg forward fold L/R
20 russian twists
