Today’s WOD (workout of the day) contains rowing and thrusters. Both of these movements are great full-body exercises that will get your heart pumping. Try to keep a steady pace throughout today’s workout, and pick a weight for the 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 as prescribed (Rx):
Rx:
For time:
Row 400 meters
30 thrusters (95lb, 65lb)
Row 300 meters
20 thrusters
Row 200 meters
10 thrusters
Row 100 meters
Beginners can perform dumbbell thrusters or air squats in today’s workout instead of barbell thrusters. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Row 400 meters
30 dumbbell thrusters (5lb, 3lb)
Row 300 meters
20 dumbbell thrusters
Row 200 meters
10 dumbbell thrusters
Row 100 meters
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:
Row 400 meters
30 thrusters (45lb, 35lb)
Row 300 meters
20 thrusters
Row 200 meters
10 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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