For quality – Thu 3.01.18

 In W.O.D.

If you had enough of rowing from last week, then Run 1 mile instead of Row

Conditioning:  For Quality:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups

Men: 20-lb. ball
Women: 14-lb. ball

Scroll for scaling options.
Post time to comments.


Related:
• The Wall Ball
• The Muscle-Up
• Read: The Muscle-Up

Scaling
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows

Men: 10-lb. ball
Women: 6-lb. ball

Recommended Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.