With a continuously running clock, you have 15 minutes to complete an 1000m row and as many rounds as possible of:
100m farmer’s carry @ 100/70-lbs.
10x box jump, 36/30″ platform
This workout is scored by the total rounds completed.
Today’s Common Scaling Options:
+Row: reduce distance, bike or run
+Farmer’s Carry: reduce weight of dumbbells
+Box jump: lower height, step-up, lunge
(Your coach will talk to you about additional scaling options not already listed)
–Scores–
Al C.: 3+50m
Charlie K.: 4+4 box jump (40-lbs.)
Alex M.: 5 (45-lbs., 30-in.)
Rami B.: 3+7 box jump (30-lbs.)
Kevin K.: 3+7 box jump (35-lbs., 32-in.)
Andy G.: 3+5 box jump (45-lbs., 28-in.)
Walt C.: 3+8 box jump (90-lbs.; sub: 33″)
David C.: 3 (sub: 670m row, weighted stepups)
Luke B.: 3+100m (90-lbs.)
Rich H.: 4+25
Morgan W.: 3+7 box jump (80-lbs.; sub: 33″)
John S.: 4 (90-lbs.; 34″)
Chase H.: 4+1 box jump
Sean Q.: 4
Julian M.: 4+10 box jump (70-lbs.; sub: 33″ 3rd and 4th round)
Sean F.: 3+75m
Michael H.: 5+15 sec hold (sub: 45-cal. row; 60-sec. 30-lbs. db hold; 2x weighted step-up @ 20-lbs.)
Luke B. : 3 (90-lbs., 24″)
JP S.: 4 + 15m (70-lbs., 28″)
Colin S.: 4+60m (90-lbs., 34″)
Alex S.: 3+25m (70-lbs., 32″)
Kate G.: 3+75m
Diana D.: 3+75m (24″, 50-lbs.)
Dave R.: 4+4 box jump
Andrew Z.: 4+4m
Andrew B.: 3+4 box jump (32″, 70-lbs.)
Buffy M.: 2+2 box jump (20″, 60-lbs.)
Bill M.: 2+65m (24″, 70-lbs.)
Rebekka E.: 4 (24″; sub: 4 laps)
Alli P.: 4 + 75m
Joya TD.: 4 + 100m
Anna Go.: 4 + 30m (20″; sub: explosive step-up)
Aaron B.: 5 (24″, 110-lbs.)
Chris P.: 5 (32″)
Drew P.: 4 + 15x dl (75-lbs.; sub: 15x kb deadlift, burpee + box jump)
Daniel D.: 4 + 75m (30″, 80-lbs.)
Francisco L.: 3 + 4x box jump (32″)
Brian F.: 3 + 50m (30″, 80-lbs.)
Zach D.: 5
Gabriel F.: 4 + 25m (34″, 90-lbs.)
Chris H.: 3 + 100m
Chris C.: 4 + 85m (24″, 70-lbs.)
Charlie S.: 4 + 15m
James W.: 3 (31″, 80-lbs.)
David B.: 4 + 50m (32″, 70-lbs.)
Tom G.: 2 (24″, 50-lbs.; sub: step-up, 10′)
Seth C.: 4 (90-lbs.)
Matt M.: 5 + 4x box jump
Tara S.: 3 + 50m
Lily S.: 3 + 100m (75-lbs.; sub: 15x deadlift)
Ralph B.: 4 + 35m (30″)
Patrick J.: 3 + 100m (45-lbs., 34″)
Peter Mc.: 4 + 60m
Aron S.: 3 + 100m (35-lbs., 34″)
Chris Pr.: 3 (35-lbs., 30″)