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Our Blog

Tuesday 11.15.16 Workout of the Day

By cfpalmbeach | In WODs | on November 14, 2016


Hopefully this week’s 4 Minute AMRAPs are better than last weeks


“Lead Foot”

4 Min AMRAP:

27 Calorie Row

27 Burpees

27 Chest to Bar Pull Ups S(Pull Ups)


4 Min AMRAP:

21 Calorie Row

21 Burpees

21 Toes to Bar S(Knees to Chest)


4 Min AMRAP:

15 Cal Row

15 Burpees

15 Pull Ups


*4 Mins Rest Between AMRAPs

Scaled – Use 21, 15, and 9 Reps of Each Movement for the Coinciding AMRAPs


WOD Tips:

-Keeping up with the 4 mins on/4 mins off theme for the last couple weeks, this is another WOD where we want to go out at a hard intensity and try to match that intensity for all 3 AMRAPs.  The goal is to finish at least 1 round on each of the AMRAPs, so try to pick a scale where this is possible for you.  If you aren’t strong on the rower, and possibly the burpees as well, then you should scale to 21, 15, and 9 reps for each of the 3 AMRAPs so you have a better opportunity to get through the full round.

-In order to do the chest to bar and toes to bar in this workout, you should be able to get at least 5+ in a row when fresh.  Otherwise, you should scale the gymnastics movements.



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