Strength
For load:
5-5-5-5-10:
Back squats
– Increase loading on each set as you build to a 10-rep max.
WOD
RX
For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.
Level 2
For time:
80 push-ups
– Every minute on the minute including 0:00, row 100 m.
Level 3
For time:
60 push-ups from box
– Every minute on the minute including 0:00, row 100 m.
Substitutions:
C2 Bike | 200m
Echo/Assault Bike | 250 m
SkiErg | 100 m
NOTES
Stimulus & Goals
10:00 or less.
Athletes should be able to perform at least 10 push-ups with the remaining time in each minute.
Strategy
Try to complete as many push-ups as possible in the first few sets knowing that your sets are going to decrease with each passing minute.
Don’t gas yourself on the rower, but try to finish as quickly as possible.