Due to the limited number of rowing machines we will have to stagger the starts on this one. As soon as you get to the gym start warming up and get to it.
Warm up in '62 room. I will go get the dumbbells ready in the 3rd floor weight room. 185lb straight bar dead lift will sub if there are not enough 85lb dumbbells.
For time:
1000m row then,
21 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
500m row then,
15 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
250m row then,
9 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
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5 comments:
23:16
scaled to 145lbs barbell for DL
killer WOD
Okay--This was an interesting day. All of the rowers were taken when the group was ready to start and someone hijacked all of the 35lb dumbbells. So we had top improvise. Here is how we subbed out for the group.
Stairs basement to 4th floor 3 times then,
21 reps.
85lb dumbbell DL
35lb plate lunges
95lb barbell thrusters
Stairs 2 times 15 reps of the above.
Stairs 1 time 9 reps of the above.
By the time I got everything set up for the group, the rowers were open so I actually rowed the 1000, 500, 250 meters, but since there were no 35lb dumbbells I used 45lb dumbbells.
Time 24:26.
Same as the above (did the stairs) 30:45
As Rx'ed...23:48.
My welcome back workout from a concussion. 28:30 as Rx'd. This destroyed me.
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