11/26/12

CF.com WOD:

Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

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Globo WOD:

Option 1
Three rounds for time of:
10 V-ups holding 10lb db in hands
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Option 2
Three rounds for time of:
10 weighted knees to elbow, 10lb dumbbell
50 db swings, 45lb db
10 burpee knee tucks
50 double unders

This is a tricky one.  Two options here.  Option 1 is if you have a rower, but cannot put it near a pull up bar.  Just replace the knees to elbows with v-ups holding a ten pound dumbbell.  Please hold the dumbbell in your hands for this one, not in your feet.  You don't want it to slip out of your feet and bust you in the teeth at the top of the movement.  Option 2 is if you do not have a rower.  I replaced toes-to-bar with knees to elbows because knees to elbows is safer to do with a dumbbell.  If you happen to have a medicine ball then you can do toes to bar.  The rowing was the difficult thing to replace.  Obviously HQ was going for something pretty specific with the way they programmed the rowing, but I had to just replace it with fairly high intensity movements that should approximate the time it takes to do 200m on the rower and get you breathing pretty hard.  The knee tuck at the top of the burpee is to simulate the jump over the rower.