Today’s WOD (workout of the day) will test your endurance. Every part of your body will feel the combined effects of one mile of rowing, 80 box jumps, 60 toes-to-bar, and 10 wall walks. Be smart and careful, though. Scale the box jumps and the wall walks if you begin to feel too fatigued. Getting injured from missing a box jump or collapsing during a wall walk benefits no one.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
800 meter row
40 box jumps (24in., 20in.)
30 toes-to-bar
10 wall walks
30 toes-to-bar
40 box jumps
800 meter row
Beginners can shorten the distance of the row, reduce the height of the box jumps, substitute toes-to-rig for toes-to-bar and inchworms for wall walks, and scale the number of repetitions. Change what you need to change so that the workout is doable for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
500 meter row
30 box jumps to comfortable height
20 toes-to-rig
10 inchworms
20 toes-to-rig
30 box jumps
500 meter row
Perhaps something between the Rx 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:
For time:
800 meter row
40 box jumps (20in., 20in.)
30 hanging knee raises
10 partial wall walks
30 hanging knee raises
40 box jumps
800 meter row
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:
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