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“210120”

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321 16
  • 7 Rounds for Time
  • 150/100 meter Row (as few pulls as possible)
  • After each row, perform
  • 1 Bodyweight Front Squat for each pull taken

With a running clock, as fast as possible complete 7 rounds of 150/100 meter Row in as few pulls as possible. After each Row, complete the same number of bodyweight Front Squats from the number of pulls performed per round. If it takes 12 pulls on the Rower, complete 12 Front Squats before starting the next round. Reset the rower prior to each round.

Score is the time it takes to complete the 7 rounds and the number of pulls each round.

Scaling Options

This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.

Intermediate
7 Rounds for Time
150/100 meter Row (as few pulls as possible)

After each row, perform
1 Front Squat for each pull taken (3/4 Bodyweight)

Beginner
4
Rounds for Time
150/100 meter Row (as few pulls as possible)

After each row, perform
1 Front Squat for each pull taken (55/35 lb)


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