24 min EMOM:
Minute 1: 7 Thrusters + 7 Toes to Bar
Minute 2: 15 Box Jump Overs, 24/20″
Minute 3: Max Rep Calorie Row
Minute 4: Rest
Load: 95/65 lbs
WODprep Strategy Top Tips:
Warm-up (10 minutes): We’ll want to get our heart rate up prior to this piece with how intense the row may feel. Spend some time figuring out what is a good pushing but not redlining row pace. Then warm up the squat and push with some goblet squats and duck walks, along with some kip levers and leg raises.
Stimulus: Rowing Intensity
Strategy: Be aware of the length of this EMOM when picking how aggressive you want to come out of the gate. Note that your score will be your lowest amount of calories rowed in an interval, so make sure you don’t come out too hot and then fall off. Thrusters and toes to bar should be unbroken for all rounds, and box jump overs should be at a steady clip.
- Thruster- A squat clean is optimal, but whatever version of the thruster will allow you to stay nice and stacked. Keep feet planted and engaged as you squat, and stay tight through the midline as you drive overhead. Remember to breath.
- Toes to Bar– Aim for unbroken sets here, use a long leg pattern until you get tired, then utilize the tuck and scoop.
- Row Calories– Long pulls with an upright torso. Getting started will be important here. Start with a full pull, followed by a half pull, a 3⁄4 pull, and then work into your rhythm.
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