Tues 5.3.16

ā€œThere is no such thing as bad or good luck. Ā You decide how you view the outcome of every situationā€

Skill: Understanding how to pace the rower, burpees, BJO, and GTO

Mobility: (10 min)

Strategic Cruise Control: Ā 18 Min Chipper (AMRAP style)

  • 50 Cal Row
  • 40 Toes to Bar
  • 30 BJO (24/20)
  • 20 Burpees
  • 10 GTO (45/35 plate)
  1. *Strategic Cruise Control implies that you should stick to a consistent pace. We want to avoid spiking our heart rates where we need longer than appropriate rest. The rest here should be minimal. RemainĀ consistent with your movementĀ 
  2. *The strategic component implies that you are forming a movement speed or repetition goal. For example, when rowing you should stick to a pace that you can maintain throughout the 50 calories versus spiking early and needing to slow down as time progresses. For the T2B, you should stick to a repetition strategy that you are confident you can execute. This would lookĀ something like 4 sets of 10 reps or 5 sets of 8 reps, etc. Avoid doing as much as you can and then hitting the wall. Of course, your plan may not work but it’s in the strategy that you learn your capabilities.Ā 
  3. How to strategize each movementĀ 
    1. Row: Pace
    2. T2B: RepsĀ 
    3. BJO: Height and Pace
    4. Burpees: Pace
    5. GTO: PaceĀ 
  4. Anyone over the 14 person cap for this workout will do 35 cal on the assault bike

Shoutouts: none
Box News:Ā none

Schedule/Event News:

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