[-] WOD 031814

Warmup (Pulse Zone Upper Blue / Lower Green)

Coaches choice

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups
In this every minute on the minute workout, athletes will complete the listed work within one minute and rest the remainder of the minute before beginning the next movement. Athletes should choose weights and movement variations that allows them to complete the work within at least :45-:50 seconds to allow for sufficient rest and transition time. If they are on the fence about the barbell weight, going lighter will likely help them hit the appropriate stimulus. Stagger athletes by two minutes if limited by number of rowers.


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