If you can do 5 reps at bodyweight when fresh, then try to gut this one out at Rx. At this level, be deliberate. Try singles for the set of 30 if needed.
For time:
– bike 50 cal or row 500m
-30 body-weight bench presses
-bike 100 cal or Row 1,000 meters
-20 body-weight bench presses
-bike 200 cal or Row 2,000 meters
-10 body-weight bench presses
For time:
-100-ft. single dumbbell overhead walking lunge
-100 double-unders
-50 wall-ball shots
-15-ft. rope climb, 10 ascents
-50 wall-ball shots
-100 double-unders
-100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball
Women use a 55-lb. dumbbell and 20-lb. ball
PAUSE front squats
3 reps at
-65%
-70%
-75%
-80%
(Take the bar to the deepest position of the front squat–pause…2 sec. Drive up)
2) Hand over hand 25-ft sled pull 3-3-3-3-3
(each set is 3×25 ft pull)
Partner WOD (I go – you go).
Both partners always moving. While one partner rows, the other completes an easy 200m run or 50-75 double unders (except for the 200m rows)
Each partner completes:
-1000m row (partner runs 200m)
-800m row (partner does double unders)
-600m row (partner runs 200m)
-400m row (partner does double unders)
-3x 200m row (here one partner rests while the other rows, A rows 200, B rows 200, A rows 200, B rows 200 etc. )
the goal is to progressively row at a faster pace each round
THORACIC BRIDGE DEVELOPMENT SERIES