WOD – “Spinner”
Set 1: 2x 4 bar muscle ups + 25 DU
Set 2: 30/20 cal Row
Today is an all out effort with planned rest. Every minute on the minute structured training allows us to complete a set of work (in this case 2 rounds of bar muscle ups and 25 DU) rest for the remainder of the time and then hit the next set – again here a 30/20 cal row.
Every 2 minutes complete a set, switching between each. Feel free to start anywhere, but keep the rotations. This is a 24 minute effort, so you’ll do 6 of each (alternating). The intent here is to execute your most difficult vertical pulling movement. So, if you don’t have bar muscle-ups but have chest to bar – get at it! Strict preferred. If you don’t have C2B, go to strict pull-ups.
The row is a solid body of work, so use the warm-up to see what it takes to complete the calories in about :90 or less. On the row, pick a strong pace you can sustain, as our Endurance class attendees know – lock in your pace and hold it throughout. If you peak in the beginning it’ll be tough sledding to the end.
Tips – Guys to hit 30 calories in :90 you need to average 1,205 pace +/- … ladies for 20 calories, 790 +/- cal/hr. Keep the intensity, use the extra time to chalk up and then attack the next set. These are meant to be mini sprints, so go after it!