Today’s team workout involves a squat and pull that make this couplet all too close to Fran in my opinion. But, that is why we partake, it’s the good stuff that creates a high level of fitness. Working with a partner you’ll navigate a combo of erg work, into multiple rounds of squats and bent row, then finish with the erg. As you rest while your parter works you should feel a slight recharge that allows for a more aggressive pace throughout the workout that would be hard to sustain if you were alone. Enjoy the best form of interval training that exists, suffering with a buddy!
15 Jumping jacks
10 Ground to overhead (light plate)
10 Shoulder press (same plate)
10 Overhead Walking lunge (same plate)
10 Bent Row
3 rounds
“Too Close for comfort”
RXConditioning:
50/40 Cal Row or Bike
_____________
60-45-30
Front Squat
Bent Row
____________
50/40 Cal Row or Bike
*Team should finish with erg they DID NOT start WOD with.*
95/65lb.
Flow:
Teams execute full calorie on erg, 60 front squat, 60 bent row, 45 front squat , 45 bent row, 30 front squat, 30 bent row then finish with calories on erg. Work can be split however they want and transitions as often as they want!
Intermediate:
50/40 Cal Row or Bike
_____________
60-45-30
Front Squat
Bent Row
____________
50/40 Cal Row or Bike
*Team should finish with erg they DID NOT start WOD with.*
75/55lb.
Baseline:
35/20 Cal Row or Bike
_____________
50-35-20
Front Squat
Bent Row
____________
35/20Cal Row or Bike
*Team should finish with erg they DID NOT start WOD with.*
45/35lb.
Cool Down:
1 x Max effort dead hang
Then:
3x 12 DB Hammer Curl
Superset with
:20 max reps banded curl (stand on band, lots of reps during this window)
1:00 Rest
