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DESCRIPTION

STRUCTURE: Athletes in 30 Minutes will Row as many Meters as possible. Starting on the 0:00 athletes will complete 5 Ring Muscle Ups, 10 Hang Power Snatches and 15 Box Jump Overs.

STIMULUS: “HALF HOUR POWER SHOWER” is a Pacer workout.

STRATEGY: We are looking for athletes to finish the Ring Muscle Ups /Burpee PU in under 1:00, the Hang Power Snatches in under 1:00, and the Box Jump Overs in Under 1:00. This will give athletes at least 2:00 Minutes on the Rower.

SCALING: Let’s make sure athletes can complete Ring Muscle Ups in 2 sets max and Hang Power Snatches in 1-2 sets!

SCORING: Athletes’ score will be the distance they Row- Total Meters.

EFFICIENCY TIPS

-Fast Transitions & Big Sets

-Let’s coach athletes to commit today: commit to bigger sets on Muscle Ups and Hang Power Snatches

-Athletes can step down on Box Jump Overs as a strategy to keep their heart rate under control

-Fast transition to the Rower with a “Just Start” mentality

WOD

“Half Hour Power Shower” (Distance)

“HALF HOUR POWER SHOWER”

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Burpee Pull Ups

10 Hang Power Snatches

15 Box Jump Overs

Score is total Meters

RX+-95/65#, 24/20″, Ring MU

RX -95/65#, 24/20″

50-59-75/55#, 20/16″ Jumping BPU

60+-65/45#, Step overs, 3 Ring BRR

Basics-3 Jumping BPU, 5 HS (PVC/BB) 8 Box

Step Overs- 20 AMRAP