Hey Folks!
I get the feeling you guys are getting a little better at these higher volume WODs :) The goal is to level up that stamina/mental toughness/aerobic capacity. We’re more or less just working on adding raw strength and aerobic capacity until the fall. We’ll be dabbling in a little bit more weightlifting movements, but we’ll see even more in the fall/early winter. Then some Open-ish stuff as we near the Open, and then back we come into the off-season again (unless some folks make it to regionals AGOQ’s!)
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Coaches Notes:
Sub in biking if we have too many people for the rowers. You could even pair up with someone and alternate bike/row each round. Cals would be about equal on the bike. These are meant to be HARD efforts each time with as much recovery as you can handle between amraps (control your breathing, calm yourself down, slow your heart rate, then get ready to do it again). Trying to slow things down between AMRAPs is going to show how metabolically versatile you are. Sounds fancy eh? There will likely be time left over today – so pick some of the extra stuff to do as well :)
Stamina/Conditioning – “And that’s the bottom line, because…”
5 x 3 minutes AMRAPs
10/8 cal row
30 double unders
8 Kettlebell Swings (Russian – 70/50)
Rest 2 minutes between AMRAPs
*Pick up where you left off
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