In today’s workout, we will alternate between rowing and wall walks. We will row 500 meters and complete 5 wall walks, then we will row 400 meters and complete 4 wall walks, then 300 meters and 3 wall walks, 200 meters and 2 wall walks, and finally we will finish with a 100 meter row and 1 wall walk. Don’t worry if you can’t do wall walks yet. That’s okay! Just do one of the many scaled options instead. You’ll still get in a great workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
500 meter row
5 wall walks
400 meter row
4 wall walks
300 meter row
3 wall walks
200 meter row
2 wall walks
100 meter row
1 wall walk
Beginners can substitute inchworms for the more advanced wall walks. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
500 meter row
10 inchworms
400 meter row
8 inchworms
300 meter row
6 inchworms
200 meter row
4 inchworms
100 meter row
2 inchworms
Today’s workout is a great time to practice your wall walks. Scaling methods for the wall walk are discussed in the link below. Do what’s right for you today! Another variation of today’s WOD might look like this:
Scaled 2:
For time:
500 meter row
5 partial wall walks or box wall walks or 10 inchworm push-ups
400 meter row
4 partial wall walks or box wall walks or 8 inchworm push-ups
300 meter row
3 partial wall walks or box wall walks or 6 inchworm push-ups
200 meter row
2 partial wall walks or box wall walks or 4 inchworm push-ups
100 meter row
1 partial wall walk or box wall walk or 2 inchworm push-ups
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total 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:
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