Today, we have a double all-out effort AMRAP workout with built-in rest. Both AMRAPs have a 500-m row buy-in, and the rest of the time is spent on doing as many wall ball shots as possible in the first part of this workout. Then, we rest for 5:00 before starting the next AMRAP, beginning with a 500-m row buy-in and the rest of the time is spent on doing as many med-ball cleans as possible. We should have about 2:00 minutes+ at each AMRAP to accumulate reps. Aim to have about 60-100+ at the end of this workout.
Partner Rowing Warm-up | 9:00 | H:03 – :12
On an 8:00 clock:
Partner A rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Tech | 3:00 | H:12 – :15
Demonstrate: rowing, wall ball shot, and medicine ball clean