Thurs, 05/31/2018

“Anchored Down” 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Rower Burpees

L2 Sub Burpees over DB L1 20 Air Squats 14/9 Cal Row 7 Burpees


The rower is the central point of focus on today’s workout. This movement is equal parts skill and effort. We worked on the skill in movement prep, but within the workout today we want to combine that knowledge with a great effort. Whether rounds stay the same or fall off all comes down to how long the calories take each round and the transitions in and out of the rower. With the monitor there to help us, athletes can have a goal Calories Per Hour in mind and do whatever it takes to hold that each and every round. If those numbers stays the same, their times likely stay the same as well.

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

1. Midline

4 Giant Sents:

Max Effort L-Sit Hold (Paralletes)

20 Weighted Hip Extensions (35/25)

Rest 1:30 between sets

#WOD #anchoreddown #airsquats #calrow #lateralrowerburpees