WOD: Friday 250124
Reminder, all of this rowing counts towards the 100k rowing challenge!
• Coaching Notes
Today, we’re tackling an Open-style workout reminiscent of the intensity seen in Open Workout 15.5, which featured the grueling couplet of 27-21-15-9 Rowing and Thrusters. This workout delivers a similar challenge, focusing on power output and leg stamina while increasing barbell weights to moderate-heavy loads in the later rounds. The coaching emphasis will be on barbell cycling and adapting to differing loads. Take time to discuss the differences between cycling light and fast thrusters versus managing heavier thrusters in smaller, controlled sets, helping athletes strategize effectively for the workout ahead.
metcon: "Bulletproof"
As many reps as possible in 16 mins of:
24/19 Row Calories
15 Thrusters, 75/55 lbs
24/19 Row Calories
15 Thrusters, 95/65 lbs
24/19 Row Calories
15 Thrusters, 115/75 lbs
24/19 Row Calories
15 Thrusters, 135/95 lbs
24/19 Row Calories
15 Thrusters, 155/105 lbs
24/19 Row Calories
15 Thrusters, 185/125 lbs
24/19 Row Calories
15 Thrusters, 185/125 lbs
24/19 Row Calories
15 Thrusters, 185/125 lbs
Accessories:
5 rounds for max reps of:
Max rep Ring Curls, 30 secs
Max rep Ring Skullcrushers, 30 secs