Today’s workout will begin with three rounds of 12 goblet squats, 10 pull-ups, and 8 push presses, and it will end with a challenging 800 meter row. Every muscle in your body will be worked in the first part of the workout, and you will feel that effort during the row. Work hard! You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
3 rounds:
12 dumbbell goblet squats (35lb, 25lb), (one dumbbell)
10 pull-ups
8 dumbbell push presses (35lb, 25lb), (two dumbbells)
Then: 800m row
If this type of workout is new to you, please modify the movements, the weights, and the length of the row at the end. Instead of pull-ups, please perform 10 ring rows each round. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
3 rounds:
12 dumbbell goblet squats to plyo box (10lb, 5lb), (one dumbbell)
10 ring rows
8 dumbbell push presses (10lb, 5lb), (two dumbbells)
Then: 400m 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:
3 rounds:
12 dumbbell goblet squats (25lb, 15lb), (one dumbbell)
10 jumping pull-ups
8 dumbbell push presses (25lb, 15lb), (two dumbbells)
Then: 600m 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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