WOD (At the Gym tracks/At Home)
“3 Hundo”
For time:
100 calorie Row
100 Ab-mat sit ups
100 Wall ball (20lbs/14lbs)
WOD (On Duty)
“3 Hundo”
For time:
100 calorie Row
– rest :30 after every 20 calories rowed
100 Ab-mat sit ups
– rest :30 after each 20 complete
100 Wall ball (20lbs/14lbs)
– rest :30 after each 20 complete
Stimulus
Total time: 16-22 Minutes (At the Gym tracks/At Home)
26-32 for On Duty
White Board Brief:
3 movement chipper at 100 reps, it is going to be a slug-fest for lack of a better phrase. This is pure grunt work today. In terms of time frame, we should be finishing each effort in under 7 minutes at the maximum. Ideally, it will take us approximately 6 minutes at most for each. Our row is something that we should be able sustain a pace over 800 calories/hour for the balance of the 100 calories. Our ab-mat sit ups should allow us to hold consistent sets of 20 unbroken reps for at least the first 60 reps. If our capacity currently has us holding between 10-15 reps max, we will scale the reps to 75 if we are closer to 15 and to 50 if we are closer to 10. Now for mental grind of this workout – the wall ball. Today, we are looking to hold consistent sets of 20 for at least the first 60 sets of the workout and then consistent sets of 10 after that. If the last time we performed high rep wall balls and scaled the load to go higher, this time scale the height and go heavier and vice-versa to change it up. Dig down deep for this one!
Modifications
- Row
- If rowing 100 calories will take us over 7 minutes, cut the calories down to 75 or 50 based off our current capacity
- If we are unable to row due to injury, bike 75 calories
- If we do not have a rowing machine, bike 75 calories, or run 1200 meters
- Ab-mat sit up
- If consistently holding sets of 20 reps in a row without breaking is currently outside our capacity, perform 75 total reps.
- If we are unable to perform abdominal flexion, accumulate 4 minutes of a plank hold
- Wall ball
- If the last time we performed high rep wall balls and scaled the load to go higher, this time scale the height and go heavier and vice-versa. However, do not scale the height lower than 8 feet for this – otherwise we are missing the stimulus of the movement
- If attaining 100 reps will take us over 6 minutes, scale the reps to 75 or 50 total based off current ability level
- If we are unable to perform full wall balls due to an arm injury, perform single arm dumbbell thrusters at a light load (maybe 15lbs to 35lbs at most) that will allow us to hold consistent sets of 20 for at least the first 60 reps
- If we are unable to squat, perform seated wallball throws
- If we are unable to go overhead on both arms, front squat