Thurs, 12/28/2017

December 28, 2017

 

 

“Boom Box”
AMRAP 15:
20/15 Cal Row
20 Box Jumps (24/20)
10 Deadlifts (245/165)

L1
15/10 Cal Row
15 Box Step-up
10 Deadlift

 

ROMWOD

 

Notes:

In this longer, leg-dominant workout, finding a pace that is sustainable for 15 minutes will be key. Max sustainable pace means a speed that athletes know they will not slow down on. Each station has its own rhythm. On the rower it is finding a pace that they can get off and immediately begin their box jumps. Box jumps will most likely be a jump up and step down. Resting as needed at the top and jumping back up when the second foot hits the floor keeps these moving. The deadlifts should be completed in 1-2 sets, knowing that the first few calories on the rower can be taken as a recovery. Giving the clock a check after round 1 will give athletes a goal to maintain for the following rounds. If they are unable to maintain that, it is a great learning experience for pacing on the next workout.

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