Workout of the Day

Back Squat

2@85%

2@88%

3X2@90%

Front Squat

3X2@70%

WOD 2 =

For time: -40 Strict Chin Ups (palms facing toward you) * 10 V-Ups Every time you break

Today it’s OK to use a banded assist if you do not have a chin up. If you can’t do more than 5 chin ups, then do 10 V-ups every 5 reps. Keep V-ups so the hollow of your back stays on the floor. If you can’t do V-ups then do tuck ups in the same manner as prescribed in the Front lever series. Keep the hollow of your back on the floor.

WOD = For time:

-2,000-m row

-1-mile run

-2,000-m row

-1-mile run

-2,000-m row

Scaling This pairing will take a while to complete. Reduce the distances of each in order to keep your total time in the 40- to 50-minute range. Find a pace that is uncomfortable but sustainable. Intermediate athletes may choose to attempt this as prescribed.

Beginner Option For time:

1,000-m row

800-m run

1,000-m row

800-m run

1,000-m row

WOD 1

-200m buddy carry technique of choice ( or farmer carry/sandbag carry)

Switch every 50m. Partner who is carrying attempts 5 squats before each switch.

Go as deep as feasible with good form. No problems if you do not get to parallel or below.

The important thing is not to crumple under the awkward load.

WOD 2= -Tabata squats holding a 45-lb. plate

WOD 3 = Weighted dip 3-3-3-3 reps

Partner WOD: 10x500m at 2k pace

With a partner alternate 500m rows at a 2K pace until each partner does 10x500m at 2k pace Do not exhaust your self on the first one or two rounds. Stick to your 2 K pace and try not to deviate. This should be a tempo workout. Look up your 2K pace or take 4s/500m off of your 1K pace, or check with a buddy on their pace and estimate.