Wed, 03/07/2018


“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.

#WOD #ironlung #calrow #row #wallballs #chesttobarpullups #pullups #c2b #t2b #toestobar

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