WOD (At the Gym tracks)
“Sea, Air, Land”
3 Rounds for time:
20/15 calorie Row
10 Box jumps (30″/24″)
5 Thrusters (155lbs/105lbs)
– Bar comes from the ground
WOD (On Duty)
“Sea, Air, Land”
EMOTM – 9 Minutes
Minute 1: 20/15 calorie Row
Minute 2: 10 Box jumps (30″/24″)
Minute 3: 5 Thrusters (moderately heavy)
– Bar comes from the ground
*STIMULUS*
Total time: 8-12 minutes
*White Board Brief*
Think short and fast on this one today. Our row should allow us to be finished in under :90 (on the longer side) each round in the workout. The box jump height is designed to be a little higher than normal but should still allow us to be done with 10 in under :40. We highly encourage all athletes to step down after each rep, but if you want to rebound that is ultimately up to you after we have been thoroughly warmed up. The thrusters are designed to be moderately heavy and be performed unbroken each round. They should take us under :30 to finish each round. Send it!
*Modifications*
1. Row
– If 20/15 will take us over :90 (or over :50 for On Duty), row 15/12
– If we are unable to row due to injury, bike 15/12 calories
2. Box Jump
– Scale the height to allow us to perform 10 in under :45 seconds
– If we are unable to jump due to injury, perform step-ups and scale accordingly to meet the above time parameters
– If we don’t have a box, jump onto a high stable object approximately 30″ or 24″ high
3. Thruster
– Scale the load to allow us perform 5 unbroken for the balance of the workout
– If we have a uni-lateral upper body injury, perform a single arm dumbbell thruster
– If we are unable to go over-head due to injury, front squat
– If we are unable to squat due to injury, push press
– If we still do not have the flexibility to maintain a full grip on the bar and also keep our elbows off our knees, we will use dumbbells
– If we do not have a bar, use dumbbells