We will start the week with a workout consisting of four rounds of a 400 meter row, 10 thrusters, and 5 inchworm push-ups. This workout is harder than it looks, so pace yourself. Pick a weight for the thrusters that allows you to work steadily through the workout without needing to take too many breaks. Work hard! You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
400m row
10 thrusters (95lb, 65lb)
5 inchworm push-ups
Beginners can modify today’s workout by reducing the length of the row and the number of repetitions in each round. Thrusters with a barbell can be too difficult for some beginners, so pick a scaled option that works for you. Dumbbell thrusters, air squats, and sit-to-stands are all great substitutions. Beginners can also perform inchworms rather than inchworm push-ups in today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
300m row
8 dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
3 inchworms
Many people will be able to complete the full workout if they simply reduce the weight of the thrusters and scale the inchworm push-ups appropriately. Make the modifications that are right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
4 rounds for time:
400m row
10 thrusters (45lb, 35lb)
5 inchworms to kneeling push-ups
Your score is the amount of time it takes you to complete today’s workout. If you’d 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:
Comments