Friday - 1/21/22
- Ellie
- Jan 16, 2022
- 1 min read
Let’s end the week with a simple workout containing only two movements: rowing and the handstand hold. In today’s WOD, you will complete ten rounds of a 200 meter row followed by a 40 second handstand hold or handstand hold modification. Please note that the handstand hold time can be accumulated over multiple sets. If you start to get tired, come back down to your feet, shake out your arms, and rest a little before getting inverted again. Work hard, and then go enjoy your weekend!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
10 rounds for time:
200 meter row
40 second wall-facing handstand hold (accumulated)
Most beginners will be able to row the full amount (albeit at a slower pace) but will need to modify the handstand hold. That’s okay! A plank can be substituted instead. A beginner’s version of today’s workout could look like this:
Scaled 1:
10 rounds for time:
200 meter row
40 second high plank hold (accumulated)
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
10 rounds for time:
200 meter row
40 second high incline handstand hold (accumulated)
Your score is the amount of time it takes you to complete today’s workout. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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