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DESCRIPTION

STRUCTURE: AMRAP26 of 900m Row, 26 Single Dumbbell Alternating Power Snatches into 26 Burpees Over Dumbbell

STIMULUS: This is a pacer workout with a big row

STRATEGY: Athletes should be able to complete the row in 4:00- 4:30, taking 1 or maybe 2 breaks on the Alternating Snatches, and pacing on the Burpees Over Dumbbell

SCORING: Today’s score is rounds + reps completed in 26:00 Athletes should shoot for around 4 – 6 rounds

SCALING: Athletes can bring the row distance down to make sure that they are off the rower by 4:00 – 4:30

EFFICIENCY TIPS

We should try to find a consistent pace to hold for the first 20 minutes of the workout

-Then athletes should slowly build and increase pace to a sprint finish in the last 6 minutes of the workout

WOD

“Seweater Heather” (AMRAP – Rounds and Reps)

“SWEATER HEATHER”

AMRAP26:

900m Row

26 Single Dumbbell Alt Power Snatches

26 Burpees Over Dumbbell

Subs

500m Bike or 250/200m Row

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10# Step Over Burpees

Basics-12 AMRAP, 400m Row, 12 DB Snatches, 12 Burpees