Workout
For time
1,000m row
Then,
10 rounds
7 Wall balls (20/14) (Rx+ 30/20)
7 Hand release push ups
then,
1,000m row
**A couplet sandwiched between some nonstructural work in the form of rowing. That’s the easiest way to describe this workout. We did a 1k TT back in September, followed by 1k rows in a WOD later that week, and then a 3-part rowing workout (1k, 500m, 250m) last month. Were you in on any of those days? What did that 1k row feel like? Tough, I bet!
.
Knowing these times are a good way to gauge your times for today. Try to keep your 1k efforts about 10-20 seconds apart. You’ll likely slow down on the second one, but you don’t want to completely fall off the wagon. With that said, the couplet will need it’s own pacing as well. Seven reps might not seem like a lot, but there’s a lot of up and down which can cause your breathing to get out of control. Take an extra second to catch your breath before your first wall ball shot and first push up, and use the first 250m of the row to get into a rhythm and you’re good to go!