WOD
“Two Down”
For time, with a partner
21-15-9
Calorie Row (damper setting 5)
Burpee
– rest 2 minutes
15-12-9
Calorie Row (damper setting 10)
Burpee to target (approx. 6″ above reach)
– Waterfall style. One partner will start and perform 21 calories. Partner 2 cannot move forward until partner 1 finishes the reps of the movement ahead. Parter 1 cannot begin the next set of reps until parter 2 finishes their reps and tags them in.
STIMULUS
Total time: 13-18 Minutes
White Board Brief:
Partner rowing workout with a twist – the damper setting. We don’t normally give parameters on what it should be at, but we will today to change things up and make the second piece of our workout more challenging than the first. This is a waterfall style format, meaning that partner 2 cannot move to the next movement until partner 1 has finished all the reps of that next movement. Additionally, partner 1 cannot begin the next set of reps until partner 2 has finished their set and tags them in . It should take us under 8 minutes to finish the first workout and under 6 for the second. Go hard on this one since there is built-in rest and a 2 minute rest window after the first workout! Don’t keep your partner waiting.
Modifications
1.Row
- Decrease the damper settings to 4 and 7
- If rowing 12-15-9, then 15-12-9 will take us over the 10 and 8 minute mark, even with the lowered damper setting, row 15-12-9 for the first piece and then 12-9-6 for the second
- If we are unable to row due to injury, bike or ski erg depending on the limitation
- Burpees
- If we are unable to go down to the ground for a burpee, perform air squats with a jump (if we can’t jump, just air squat)
- If we are unable to air squat due to injury, perform plate good mornings