15 min AMRAP
20 Calorie Row15 Box Jump-Overs (24″/20″)10 Single Arm Man Makers –200m Run between rounds–
Load: 50/35lb
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Today is a good mix of machine work and traditional mixed work. Use a jog to warm up, and some inchworms and perfect stretches to get your hips loose. We’ll need them to squat, run, and jump. From there, hit some one arm man makers with a light dumbbell to feel out the movements with only one dumbbel.
Stimulus: Mixed work with a machine emphasis
Strategy: Aim for the row to be done in around 1-1.5 minutes. The box jumpovers should be methodical and almost used as a recovery. The Man Maker takes a significant amount of time to move smoothly, so do not rush the reps. Alternate arms with every rep or every two reps making sure you are giving equal work to both arms. The run should be done with your partner.
- Pacing Tips– The row should be a tad more aggressive than you are used to hitting. The row is short, but should only be increased by 50-100 more cals/hr than you would in a longer setting. Treat the jump-overs as a recovery, utilizing a squat position. Make sure you’re breathing on the man makers, and are being tight in positions.
Want to improve your Rowing technique? Check out the video below:
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