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THURSDAY | 10.05.2023

  • Writer: Coach
    Coach
  • Oct 4, 2023
  • 1 min read

CONDITIONING: "ROWLING"

  • 10 x 100m row

  • get as close to 100m as you can without going over!

  • <100m = face value pts.

  • 100m = 125 pts.

  • >100m = 0 pts & 10 burpees

7 ROUNDS:

  • 150/100m row

  • # bench press @3/4 BW

  • # push-ups

(NOTE: After each row, perform 1 bench press at 3/4 bodyweight and 1 push-up for each pull taken on the rower — e.g., if it takes 8 pulls on the rower, complete 8 bench press & 8 push-ups before starting the next round.


This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence (strokes/minute) to minimize the number of pulls each round.


(NOTE: Choose a bench press weight that is heavy but can be completed unbroken when fresh.)

(SCORE: post TIME and WEIGHT used.)

(EXTRA CREDIT: BW bench press.)


- POST YOUR RESULTS TO COMMENTS. #WOD #JUSTSHOWUP


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