Today’s WOD (workout of the day) only contains two movements, but by the time you finish it, you will have rowed one mile, completed 15 wall walks, and gotten an excellent full-body workout! 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 as prescribed (Rx):
Rx:
For time:
5 wall walks
400m row
4 wall walks
400m row
3 wall walks
400m row
2 wall walks
400m row
1 wall walk
Beginners can substitute inchworms for the more advanced wall walks. You can also reduce the rowing distance if that feels more doable for you today. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time
5 inchworms
300m row
4 inchworms
300m row
3 inchworms
300m row
2 inchworms
300m row
1 inchworms
Today’s workout is a great time to work on 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:
5 partial wall walk or box wall walk
400m row
4 partial wall walk or box wall walk
400m row
3 partial wall walk or box wall walk
400m row
2 partial wall walk or box wall walk
400m row
1 partial wall walk or box wall walk
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 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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