Workout of the Day

10 rounds of:

-1 minute of rowing

-Rest 15 seconds

-30 seconds of ring dips

-Rest 15 seconds

Scaling:

Beginner Option:

7 rounds of:

-1 minute of rowing

-Rest 15 seconds

-30 seconds of assisted push-ups

-Rest 15 seconds

Scaling the dip: Scale ring dips using feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top

>  use a dip negative with assistance of feet > deficit pushups on rings.

Further dip Scaling concepts here

scaled full range of motion on rings https://youtu.be/NjujVHxnstc?t=52

WOD 1 For time:

-1 mile Run * or sub rowing

-30 Back Squat 155/225 *from the rack (Use no more than 65% 1RM back squat)

-2 runs up Baltimore hill *sub rowing

WOD 2= 3 rounds for quality:

-25 Hollow Rocks + 20 seconds hollow hold

-20 Side plank dips, each side https://www.youtube.com/watch?v=LgaYt4Hi6-g

Rest as needed

Get as much range of motion as possible on what ever side plank dip variation you choose

For rounds 2 and 3, use the GHD sit up.

Beginners accumulate 20 s in a GHD sit hold with body parallel to floor

Advanced can do 10-25 GHD sit ups according to ability followed by Hollow hold.

Complete as many rounds as possible in 10 minutes of:

-3 burpee box jump-overs

-3 deadlifts (225/155)

-6 burpee box jump-overs

-6 deadlifts

-9 burpee box jump-overs

-9 deadlifts

Etc.

3R on a 6 min timer

Run up Baltimore hill from N Bradford st to N Eddison St

The three warm up runs should be RELAXED. Run easy and work on timing.

Aim to stay light on the feet for the whole effort.

Start light, Stay quick but try not to run hard.

Pace so you can keep your cadence.

Increase effort as you get looser.

WOD = Partner workout

5 rounds

-2:00 bike for cals

-2:00 run 400m

Score is total cals

Both partners run together. If you come in after the 2 min mark, then start bike right away.

If one partner comes in after 2:20 then scale the run distance accordingly.

Split the bike calories any how you see fit