Tues, 08/21/2018

“Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups

L2 21/15, 15/9, 9/6 Rep count Sub Pull-Ups, Knee Raises, Pull-Ups L1 Ring Rows, Sit Ups, Ring Rows


Similar to “Hot Sauce” last week, athletes can aim to minimize the amount of time spent not moving within today’s workout. There is one more minute per interval than there was last week, but also a few more repetitions. The only place where athletes will likely stop moving is the gymnastics movements. Taking that into account, athletes can find a strong, but consistent pace on the rower and the burpees that allows them to knock out 3-4 good sets on the pull-up bar. Some options for the gymnastics movements are listed below. As always, it is great to have a plan, but expect to resort to plan b if necessary. Adjust on the fly and do whatever it takes to keep moving for as much of that four minutes as possible. 27’s: 4 Sets (9-7-6-5) 3 Sets (10-9-8) 2 Set (15-12) 21’s: 4 Sets (6-6-5-4) 3 Sets (8-7-6) 2 Sets (12-9) 15’s: 4 Sets (5-4-3-3) 3 Sets (6-5-4) 2 Sets (8-7)

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

1. Gymnastic Conditioning AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double Unders, 6 Kipping Handstand Push-ups

Continue to add (2) repetitions per round.

2. Midline 10 Minute Recovery Bike

On the 2:00, 4:00, 6:00, 8:00: Max Effort L-Sit Hold

#WOD #leadfoot #calrow #row #burpees #chesttobar #c2b #pullups