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WOD
“Raphael”
2 Rounds for time:
500 meter Row
25 Deadlifts (light)
STIMULUS
Duration: Short (5-10 Minutes)
Volume: Low (50 reps, 1000m)
Load: Light
White Board Chat:
This is a down and dirty pull-pull combo. The hammy’s will be toasty after this. Our 500 meter rows should be taking us under 2:30 at the most to complete. Our deadlift weight should be light, relative to our ability, and something we can go close to unbroken on for the balance of the workout (maybe only breaking once per set) with minimal mechanical deviation and take us under :90 to complete. If we are working out at home and don’t have a bar, use kettlebells and dumbbells and run 400m if we don’t have a rowing machine. Drop the hammer on this one today!!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
2 Rounds for time:
400 meter Run
25 Supermans
VOLUME
2 Rounds for time:
250 meter Row
15 Deadlifts
MOVEMENTS
- 500m Row
- If rowing 500m will take us over 2:30, row 250m
- If we have an injury or limitation that prevents us from rowing, bike 400 meteres (.25 miles)
- Deadlift
- Scale the load to something that we can perform unbroken for at least the first round
- If we have an injury or limitation that prevents us from pulling from the ground, perform good mornings