Coach Dylan working with Beth
EMOM w/ Man maker DB, GHDSU, & Strict Chin-ups
WOD – “Heart race”
Even: Row 15/12 cal
Odd: 12 Burpees over Rower
The strength today is designed to work several tough positions and allow for higher reps across each movement. Aim to work the entire 45 seconds of the minute and be productive. If a movement becomes tough – adopt a scale to keep working that full range of motion. Our goal is great mechanics throughout each movement. These are complimentary movements, so you should be able to get pretty aggressive without any crossover impact.
The WOD is a straight on challenge. This program is similar to a prior workout with the added challenge of the burpee over the rower element. The WOD begins with the row for the entire minute. Then at the next minute you complete 12 burpees over the rower – scale as you need, we want to work the entire 20 minutes. Scale down reps and or the burpee (instead of over the rower -> jumping burpee, etc..)
This is a high heart rate for a sustained duration workout and designed to give your CNS a chance to recover from the Dead lifts of Tuesday. Thursday we will hit a heavy barbell with thrusters.
Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.