Sunday, July 20

“The greatest lesson that I learned in all of this is that you have to start. Start now, start here, and start small. Keep it Simple.”

—Jack Dorsey

Strength/Skill

After WOD, optional:

Superset:

3 RFQ

Russian Twist x 20

Push-Ups x 10-20

 (use deficit or ring push-ups to increase difficulty, if needed)

WOD

Individual Version:

Every 8 mins for 24 mins do:

Row, 1000/800 m

15 Lateral Burpee Over Rowers

30 Wall Balls, 20/14 lbs, 10/9 ft

Partner Version

AMRAP 30

Any split of work

Athlete Instructions (for the individual version)

Stimulus and Strategy

Today’s workout is three intervals. The faster you complete the interval, the more rest you get before the next. The goal is to have at least 1 minute of rest; however, more than 2 minutes is definitely possible. Push the pace on each movement and don’t hold anything back. There is nothing to gain from “gaming” each interval. Push hard and see what happens.

Scaling

Reduce the distance on the rower. Reduce the loading of the wall-ball shots.

To reduce the complexity of the lateral burpees over the rower, perform burpees with a step over the rower or burpees in place. For the wall-ball shots, reduce the height of the target.

In case of an injury or limitation, consider performing up-downs in place of the burpees. If you have an overhead limitation, perform medicine-ball front squats or if there is a squatting limitation, perform medicine-ball push presses. For the meters on the rower, perform a 1,750/2,500-meter Echo bike or an 800-meter run.