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Saturday 210904

Saturday 210904
Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters



Rest 1 minute between efforts.



Post time for each interval to comments.

Compare to 180308.





Scaling:

The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.



Beginner Option:

Row 200 meters

Row 400 meters

Row 600 meters

Row 400 meters

Row 200 meters
Wod Type: For TimeMain Site Daily WODs
Movements: Row (Rowing)
Row (Rowing) Wods
Competitions:
Source: www.crossfit.com

Similar Wods

Sunday 210627

Sunday 210627

For time:

Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses

Post time to comments.
Compare to 200707.

Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses

Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses

♀ 35 lb. ♂ 55 lb.

Friday 210528

Friday 210528

5 rounds for time of:

Row 500 meters
7 thrusters

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 101202.

Scaling:
Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.

Intermediate Option:
5 rounds for time of:
Row 500 meters
7 thrusters

♀ 85 lb. ♂ 115 lb.

Beginner Option:
3 rounds for time of:
Row 500 meters
7 thrusters

♀ 45 lb. ♂ 65 lb.

Sunday 220515

Sunday 220515

For time:

Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

Post time to comments.
Compare to 201205.

Scaling:
Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.

Intermediate Option:
For time:
Row 500 meters
15 parallette handstand push-ups
Row 500 meters
15 strict handstand push-ups
Row 500 meters
15 kipping handstand push-ups

Beginner Option:
For time:
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses
Row 500 meters
15 dumbbell push presses

Thursday 211209

Thursday 211209

For time:

Row 1,000 meters
50 thrusters
30 pull-ups
Row 750 meters
25 thrusters
15 pull-ups
Row 500 meters
15 thrusters
9 pull-ups

♀ 35 lb ♂ 45 lb

Post time to comments.
Compare to 041116.

Scaling:
Newer athletes should reduce the overall volume of this workout. The thrusters are meant to be light and fast. Intermediate athletes can do this workout as prescribed.

Beginner Option:
For time:
Row 500 meters
21 thrusters
12 jumping pull-ups
Row 400 meters
15 thrusters
9 jumping pull-ups
Row 300 meters
9 thrusters
6 jumping pull-ups

♀ 15 lb. ♂ 22 lb