WOD

“Non-Stop”

For Time:
30-20-10
Calorie Row
Knees to Elbow

Not for Time:
30-20-10
Good Mornings
Hollow Rocks

Strength:
Back Squats
3 x 10

Good morning: 45/35#
Back Squats 55-65% of 1RM (click to go to our lift calculator!)

For Time:
20-15-10
Calorie Row
Knee Ups

Not for Time:
20-15-10
Good Mornings
Tucked Rocks

Strength:
Back Squats
3 x 10

Good morning: 45/35#
Back Squats 55-65% of 1RM (click to go to our lift calculator!)

For Time:
20-15-10
Calorie Row
Floor Tuck Ups

Not for Time:
20-15-10
Good Mornings
Sit Ups

Strength:
Back Squats
3 x 15

Good morning: 35/15#
Back Squats: Empty barbell

WOD GUIDANCE & GOALS
SPRINT then… QUALITY, then… STRENGTH = all sorts of fitnessey goodness! The sprint: complete the first row set in 2 minutes then chip away at ab work (5-10 reps at a time). The 2nd row set should take take 1:15-1:30, and again chip away at ab work (3-5 reps at a time). Smash your final row set in :60 or less, then finish push the final ab work.

Rest no more than 5 minutes before starting the good mornings. The good mornings and hollow rocks are for quality not for time (15 min cap).

You’ll then back squat off the racks for 3 x 10 reps at 55-65% of your 1RM with no fails. Use our handy dandy 1RM LIFT CALCULATOR to determine your percentages. This calculator can always be found up under our Member Quick Links (upper right of our WOD posts).

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