TUESDAY | 11.14.2023
- Coach
- Nov 13, 2023
- 1 min read
SKILL/STRENGTH: 10MIN ALT. EMOM
MIN1: MAX REPS double-unders
MIN2: REST
7 ROUNDS:
150/100m row
# bench press @3/4 BW
# push-ups
(COMPARE TO 02.18.2022)
(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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