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This is a looooooong one – we refer to it as a “pacer”. We can learn a lot about ourselves on these days. Strategy will be key.

One round should take anywhere between 15:00-20:00. Therefore, today’s workout will have a time cap of 30:00.

The goal will be to finish the workout in under 30:00, or accomplish as much work as possible within 30:00.

If you do not finish, log your time as 30:00 and log the number of rounds and repetitions in the notes section.

MOVEMENTS

ROW

90/70 calories = ~5:00

As a reference:

1200 Cals/Hour = 20 Cals/Minute (~4:30)

900 Cals/Hour = 15 Cals/Minute (~4:30)

Consider these efforts when selecting the appropriate amount of calories.

WALL BALLS

Almost “Half Karen” (150 Wall Balls For Time).

70 Wall Balls should take ~3:00-4:00.

Select a load that allows for a starting set of 25, second set of 15, and three sets of 10 with short :05-:07 breaks to complete the 70.

POWER SNATCH

When we reach the Power Snatch, fatigue will be a factor. Aim to clear 50 reps in 3:00-4:00.

For loading, we should be able to perform 10 consecutive repetitions at ease.

BURPEE BOX JUMP OVER

One repetition will take ~:05 on average.

30 Burpee Box Jumps should take between 3:00-4:00.

Consider decreasing repetitions if 30 repetitions will take closer to 5:00 (6 per minute

EFFICIENCY TIPS

Steady and consistent in the beginning/middle will set you up for a stronger finish.

In movements that will take a lot of energy with little reward, plan how you will tackle the reps so that it feels easier than you are used to

For example, if you are used to rowing at 1000 cals/hour, row at 900 cals/hour consistently. This is better than rowing 1200 cals/hour for the first 20 cals, and then having a huge drop-off to 800. Be consistent.

If you normally hit a big set of Wall Balls, but it takes :20 to pick up the ball again, do smaller sets with a :5 rest in between.

This is the same for the Power Snatch. Descending rep schemes are easier to mentally tackle.

10, 8, 6, 4, 2 = 30 – then 5, 4, 3, 2, 1 = 15, which leaves 5 reps. It’s a lot of breaks which means they have to be short.

The Burpee Box Jump will be slow, but try to keep moving and find the technique that allows you to do that.

The second round will be the same but a fight to finish or get as many reps as you can.

Every rep counts. Do not see a DNF as failure, but use the time you have to push your own threshold.

WOD

“Ugly Sweater” (Time)

“UGLY SWEATER”

2 Rounds For Time:

90/70 Calorie Row

70 Wall Balls

50 Power Snatches

30 Burpee Box Jumps

32 min Time Cap

Subs

70/50 Cal Bike or 1200m Run

RX+-Same as RX

RX-20/14#, 10/9′, 75/55#, 24/20″

50-59-14/10#, 10/9′, 65/45#, 20/16″

60+-10/6#, 10/8′,55/35#, Burpee Step Ups

Basics-30c Row, 25 WB, 20 PS (PVC/BB)

10 Burpee Step Ups