Skill
On the rowing machine:
20 calories for time
Rest about 3 minutes
25 calories for time
Rest about 3 minutes
30 calories for time

We’re pushing the calorie domain out just a little bit from last week. If you were able to complete last week’s rows, hopefully the paces that you took will help inform your approach to today’s skill.

If you’re sharing rowers, just hop on during your partner’s rest interval.

Workout of the Day
AMRAP in 12 minutes:
Power cleans

At the 0:00 mark: 33 wall balls
At the 4:00 mark: 33 lateral burpees
At the 8:00 mark: 33 wall balls

Happy Birthday, Riley! We’re coming back to the power clean one more time and bumping the weight up just a little bit to hit all of Riley’s favorites today. If you’ve got a birthday coming up, chat with Alex or email him at team@cfdavis.com to request some movements!

Use a challenging power clean weight today; you should be going heavy enough that steady singles are the best plan the whole way through. Scale the wall balls so that 33 reps doesn’t take more than about 2 minutes, even when you’re mid-workout. It’s ok if the burpees take closer to 3 minutes, but cut the reps down a bit if you need to.

Record your total power cleans.

standard: 95/65 lb bar, 12/8 lb ball
rx: 155/105 lb bar, 20/14 lb ball
sport: 185/105 lb bar, 20/14 lb ball, unbroken wall balls
metcon: 4×2:00 on, 1:00 off