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FUNCTION W.O.D. – 11/07/13: “Rowboat (Scaled)”

A1. 3 x (3-Pos Clean) @ 65% effort. Feel a tug on the arms, but not so heavy a tug that your back/shoulders round.

 

B1. EMOTM, 12 Min:

– THIS Min: 7 Unbroken Pull-Ups. Scale with Band. If unable to do all 7 unbroken, do as many as possible unbroken, then resume w/ onesie-twosies.

– THAT Min: 5 HSPU from a Box.

 

C1. 1000m Row @ 92% effort.

C2. 3:00 Rest

C3. 500m Row @ 92% effort. Maintain pace from C1.

C4. 2:00 Rest

C5. 250m Row All out. Pick up pace from C1.

FUNCTION W.O.D. – 11/6/13: “Strong Mover (Scaled)”

A1. 5 x 5 Back Squat @ 70%

B1. 5 x 5 Hang Clean @ 70%

C1. Complete the following work for time:

  • 8 Push-Ups. Scale to knee w/ plank bridges in between if necessary.
  • 8 Ring-Rows
  • 8 Air-Squats
  • 7 Push-Ups
  • 7 Ring Rows
  • 7 Air-Squats
  • 6…
  • 6…
  • 6…

D1. TABATA Hollow-Rock Holds

COOKIE:

– 2 x :30 Airdyne Sprints

– MoM Work

  • 5 x :07 Reverse Tuck Lever Holds. Alternate with :20 Narrow-Grip Chin-Up hold.