Today’s WOD (workout of the day) contains rowing and dumbbell thrusters. Both of these movements are great full-body exercises that will get your heart pounding. Try to keep a steady pace throughout today’s workout, and pick a weight for the dumbbell thrusters that you can move well with few breaks. Don’t go too heavy!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
Row 500 meters
40 dumbbell thrusters (35lb, 25lb)
Row 400 meters
30 dumbbell thrusters
Row 300 meters
20 dumbbell thrusters
Row 200 meters
10 dumbbell thrusters
Row 100 meters
Beginners can shorten today’s workout and substitute air squats or sit-to-stands for the dumbbell thrusters if needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Row 400 meters
30 dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
Row 300 meters
20 dumbbell thrusters or air squats or sit-to-stands
Row 200 meters
10 dumbbell thrusters or air squats or sit-to-stands
Row 100 meters
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:
For time:
Row 500 meters
40 dumbbell thrusters (15lb, 10lb)
Row 400 meters
30 dumbbell thrusters
Row 300 meters
20 dumbbell thrusters
Row 200 meters
10 dumbbell thrusters
Row 100 meters
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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