Wed, 03/07/2018

March 7, 2018

 

 

“Iron Lung”
AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

 

L2
Sub Pull-ups or Jumping C2B
Sub Hanging Knees to Hips or Elbows

L1
15/10 Cal Row
15 MB Squat
15 Ring Row

12/8 Cal Row
12 MB Squats
12 Sit-ups

10/6 Cal Row
10 MB Air Squat
10 Ring Rows

 

 

Notes:

Anytime there are multiple intervals, it is tempting to game the first one or two to be able to maintain the back half. Although difficult, lets encourage athletes to stay present and work hard within each individual window without thinking of the others. To start things off, athletes can open with with several fast strokes before settling into a smooth cadence. With a shorter time domain and gymnastics to come, athletes can aim to complete the wallballs in 1-2 sets. The sets of gymnastics will likely depend on how much time remains in the AMRAP. However, a good goal is to complete these either 2-3 sets or a larger number of sets with very fast breaks.

 

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