Tuesday, Nov. 21st, 2017

 

A) Warm Up

Partnering up on a rower, switching back and forth between:

:45 Slow Row (feet on top of straps)
:45 seconds Active Spidermans

:30 Slow Row
:30 Active Samson

:20 Medium Row
:20 Air Squats

:15 Hard Row
:15 Push Ups

Then

“Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill
5 x 2
Pause Front Squats @ 70%

B) WOD

3 Min Amrap:
21/15 Calorie Row
21 Burpees over Bar
Max Thrusters 75/55

Rest 3 Mins

3 Min Amrap:
18/12 Calorie Row
18 Burpees over Bar
Max Thrusters 95/65

Rest 3 Mins

3 Min Amrap:
15/10 Calorie Row
15 Burpees over Bar
Max Thrusters 115/75

Rest 3 Mins

3 Min Amrap:
12/8 Calorie Row
12 Burpees over Bar
Max Thrusters 135/95
Quick work/rest intervals today. Score is total thrusters.
Making sure athletes pick the correct barbell weight and calories on the rower will ensure the proper stimulus for each AMRAP
When fresh, athletes should be able to complete the below repetitions unbroken at each barbell