WOD
 | Wed, Dec 16 2020 |  |
| 4 RFT - Row + Thrusters + Pullups | NO EQUIPMENT 7 | CompTrain 12-16-2020 |
4 RFT - Row + Thrusters + Pullups
(Time)
4 RFT
Row 500m
25 Thrusters; empty bar *DO NOT DROP THEM*
20 Pullups
SCALING
- Ring Rows OR Banded Pullups
- Reduce Volume (20%): 20/16
- Reduce Volume (40%): 15/12
| Samantha B | 26:25 | Band assisted pullups (green/purple) 1st rd 25 thrusters,20 PUs. Dropped to 20 and 20 for the other 3 rds |
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NO EQUIPMENT 7
(Reps)
FOR TOTAL REPS:
2:00 Burpees
2:00 Rest
1:30 Burpees
2:00 Rest
1:00 Burpees
2:00 Rest
0:30 Burpees
Keep track of how many reps you complete for each interval. Your score is the total number of reps completed at the end of all intervals.
WARM-UP:
-2:00 Jogging In Place OR Outside / Jumping Jacks / Jump Rope Practice
*The purpose here is to increase heart rate and body temp. NOT to get tired out.*
-Spend 5-7 minutes stretching the areas where you most lack mobility. Spend AT LEAST 60 seconds in each stretch.
-3 Rounds For Quality
5 Inchworm + Push-Up (Chest to the ground)
10 Air Squats
15 Goodmornings
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CompTrain 12-16-2020
(Check In)
1) “Double Check”
On the 4:00 x 5 Rounds:
50 Double-Unders
20/15 Calorie Row
10 Front Squats (155/105)
2) Barbell Cycling
For Total Time:
5 Sets of 5 Squat Snatches
3) Gymnastic Conditioning
On the 5:00 x 3 Sets:
40% Max Ring Muscle-Ups
50′ Single Dumbbell Overhead Walking Lunge (left arm)
30% Max Ring Muscle-Ups
50′ Single Dumbbell Overhead Walking Lunge (left arm)
20% Max Ring Muscle-Ups
Dumbbell – 50/35
| Wesley | Yes | 1) 25 DUs+50 SUs, F-Rx 2) 115# 3) To be completed. Will do BMUs |
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