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Monday 10152023

Warmup

STRENGTH

Clean and jerks

2+1

70% / 75% /80%/85%/90%


WOD

RX

AMRAP 20:

100-calorie row

75 sit-ups

25 bar muscle ups

INTERMEDIATE

AMRAP 20:

100-calorie row

75 sit-ups

40 pull-ups/ band

BEGINNER

AMRAP 20:

75-calorie row

60 sit-ups

45 ring rows


BOUT THE WORKOUT

INTENDED STIMULUS

  • Finish 30+ calories in the second round.

  • No more than 8:00 to finish the row.

  • Sit-ups in 6:00 or less.


Rowing substitutions:

  • 100-calorie SkiErg

  • 100-calorie C2 Bike

  • 65/80-calorie Echo Bike

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