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DESCRIPTION

STIMULUS

Time: 20:00 of work today

Category: Pacer – This workout has relatively light and manageable movements. Without anything to slow us down it becomes all the more important that we don’t “take the bait” and redline early.

Goal: Between 4 and 6 rounds

Score: The number of rounds + reps completed at the end of 20:00.

ROW

Everybody Rows 2000 meters today

2000m on the Rower should take between 7-9 minutes, leaving us 11:00-13:00 afterwards to accumulate rounds

POWER CLEANS

15 Power Cleans should be completed in 1:00-1:15

Choose a load and rep scheme that allows you to complete 15 reps in 2-3 sets each round

BOX JUMP OVERS

12 Box Jump Overs should be performed in :30-:45 each round

Pick a box height that you feel comfortable jumping to under fatigue

THRUSTERS

9 Thrusters should be completed unbroken each round in ~:30

Using the same barbell we used for power cleans, if 9 unbroken will be challenging, lower the weight for both

EFFICIENCY TIPS

After 2000m we will be somewhat fatigued, that is unavoidable. What is avoidable is moving at a pace that can affect what remains of the 20:00.

Rowing at ~75% of your max effort pace will be slower, but will allow you to push the pace later in the workout.

Choose set ranges on the barbell that you know you can be consistent with.

Be controlled on the Box Jump Overs. It may not serve you wel to sprint for 6 reps then stand there recovering for :20. Move at a cadence that you can keep for all 12 reps…then….speed up towards the end.

WOD

“ROWDY” (AMRAP – Rounds and Reps)

“ROWDY”

On a 20:00 Clock:

Buy-In: 2000m Row

Then…

Max Rounds With Remaining Time:

15 Power Cleans

12 Box Jump Overs

9 Thrusters

RX+-95/65#, 24/20″

RX+-95/65#, 24/20″

RX-75/55#, 24/20″

50-59-65/45#, 20/16″

60+-1800/1600m 55/35#, Step Ups

Basics-10 min – 600m Row , PVC/BB Step Ups