Strength:
OFF
Conditioning:
25 Burpees
400 meter Row
10 Pull ups
300 meter Row
20 Pull ups
200 meter Row
30 Pull ups
100 meter Row
40 Pull ups
25 Burpees
Intermediate:
15 Burpees
400 meter Row
5 Pull ups
300 meter Row
10 Pull ups
200 meter Row
15 Pull ups
100 meter Row
20 Pull ups
15 Burpees
*If you can't do regular Pull ups, substitute Jumping Pull ups or use a Resistance Band for assistance
*If you do not have access to a Rower, substitute a Run or do 1 Sumo Deadlift High Pull for every 10 meters of Rowing. For example 400m = 40 Sumo Deadlift High Pulls. Use 45# for men/ 35# for women.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Modified WOD DEMO w Merm. This shows the usage of Jumping Pull ups as a substitute for regular Pull ups. Though the movement is modified, the workout is unchanged from the original. The video starts with her already in the midst of her burpees and ends during the second round.
Post Times to Comments
21:20 as rx'd. Gym was a cluster fuck and I had trouble getting the pullup bar right away sometimes. Could've done better at rows and pullups :( ...and tore my hands on the pullups :) Did the burpees unbroken. In summary, I'm "chalking" this one up as a failure!
ReplyDeleteI see what you did there...well played sir well played indeed. Good job on the wod!
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