Tues, 01/02/2018

January 2, 2018

 

 

“Water Wings”
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

L2
Sub Pull-Up or Jumping C2B

L1
Sub Ring Row
Sub Box Step Up or Air Squat
Sub Push Press

 

Notes:

Another longer AMRAP is another opportunity to dial in pacing. The nature and rep schemes of these movements make it a little more manageable to strategize than other workouts. On the rower, looking for a feeling that is slower than athletes 2k pace. 3 sets on the pull-ups is a safe bet to maintain throughout most of the workout. This could be 9-7-5 or 7-7-7. On the burpee box jumps, looking to move at one consistent pace for all 15 reps. The cycle time here matters less than constantly moving on these. If these are approached correctly, athletes could possibly hang on for small sets, knowing the first couple calories on the rower can be used as recovery. As is the case with many of these pacing workouts, taking a look at the clock after each round will give athletes an honest assessment of whether or not their approach was efficient.

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