WOD
“Fitness Love”
3 Rounds for time:
500 meter row
20 GHD sit ups
10 Strict handstand push ups
*STIMULUS*
Total time: 10-15 Minutes
*White Board Brief:*
Happy Valentine’s Day!! Show yourself some love and get some fitness in!! This workout is designed to keep us moving. The 500m row should take us under 2:30 the balance of the workout. Our sit up option should take us under :40 and be able to be completed unbroken at least for the first round, and our handstand push up option should also be something we can perform unbroken, but don’t necessarily have to in the workout, but still we should be finished with each set in under :90 at the longest.
*Modifications*
1. ROW
– If rowing 500m will take us over 2:30, scale to 250m
– If we cannot row due to injury, bike 1000m
2. GHD Sit ups
– For today, let’s spread out our time on the GHD if we only have limited numbers to ensure each athlete that wants to work on it gets at least one round in. If we are comfortable with getting on the GHD, but don’t have a lot of experience, cut the reps down to 10 and go to partial range of motion.
– If we would have been performing 20 GHD sit ups, perform 20 medball sit ups with either (14lbs/10lbs)
– If we would be scaling the GHDs in any fashion, perform strict sit ups
3. Strict handstand push up
– See specific warm up for scaling options