Warm-up Drills
I. ROMWOD: “Special”
18:00 Run Time
II. Remedial/Dynamic Mobility
III. Row 30/21kcal
(warm-up ref.wattage for pulls per kcal instruction)
“Negative Splits”
Complete for time
Row 30/21kcal
*1*Round of
30 x Push-ups
30 x GHD/Abmat Sit-ups
Row 30/21kcal
*2* Rounds of
15 x Push-ups
15 x GHD/Abmat Sit-ups
Row 30/21kcal
*3* Rounds of
10 x Push-ups
10 x GHD/Abmat Sit-ups
Notes (and some hints):
- Push-up development emphasis; building on the past three weeks’ points of performance. Quality scaling on ROM here for 1:1 rep adjustments today, thus the most ideal Push-up movement will hopefully birth 200 betters come “Murph” (hints).
- Applying Intensity relative to Mechanics and Consistency with today’s training.
- Abmat movement review and cues for efficiency pre WOD and for reinforcing stamina in later rounds.
- Scaled Option
Row 30/21kcal
1 Round of 15+15 reps
Row 30/21kcal
2 Rounds of 10+10 reps
Row 30/21kcal
3 Rounds of 5+5 reps - Rx+ Option: Each task of Push-ups and Abmat Sit-ups per round is dictated as; complete 30 Push-ups in as few sets as possible (unbroken is 1 set), each break is the number of Push-ups in the set x 2 for Abmat Sit-ups before returning to attempt another unbroken set of Push-ups (ie. to a cumulative 30 reps) to complete the round. Yes, I know. Words. I’ll break it down post-whiteboard brief for those feeling frisky enough for this challenge today.
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