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WOD: 2 Sets (1 set equals both 7min AMRAPS)

AMRAP 7 Minutes @ RPE5-6
10-15-20-25….
Row (calories)
Meters Bear Hug Sandbag Carry (70/35) (OR Kettlbell Front Rack Carry (2×24/16kg)
DU’s 35/ Su 70

-Rest 3 Minutes-

AMRAP 7 Minutes @ RPE5-6
10-15-20-25….
Sled Push 70/35kg/ Walking Lunges DBL KB 24/16kg
ROW / AB/ Ski Calories
Farmers Carry Meters 24/16

-Rest 3 Minutes between sets-

TARGET SCORE
Target reps each set: 130/110+
Minimum Reps before scaling each set: 100/80

STIMULUS and GOALS
How to Pace: STEADY! The stimulus today is moderate to maybe moderate/fast intensity after yesterday. You will be performing 2 sets of each 7:00 AMRAP. The goal is to aim for similar scores across rounds with a constant work effort. Use today to just move if needed after the intensity and grind of Murph. If you feel great then you can add intensity through each set.

How it should Feel: CARDIO! The goal for all machines is to get through the round of 20 calories. A realistic intensity is a consistent 75-80%+ effort across all AMRAPs! Some good machine pace targets are to hold 1200+/1050+ calories per hour across all sets and calories.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.