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“180722-Class”

"Catch Fire" Class WOD

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  • “Catch Fire”
  • 3 Rounds For Time:
  • 1,000 Meter Row
  • 200 Meter Farmers Carry (50’s/35’s)
  • 100′ Walking Lunge

Scaling: The big movement in this triplet workout is the farmers carry. They are to be performed with dumbbells or kettlebells that athletes are capable of performing the 200 meters unbroken when fresh. Within the workout, looking to get these done in 1-2 sets. The 100 foot walking lunges are performed unloaded. If short on rowers, stagger athletes by 4 minutes.


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Strategy: The sticking point of today’s workout will likely be the 200 meter farmers carry sandwiched between the row and lunges. Athletes will always be able to keep moving forward on the row and the lunge, no matter the pace, while the weight of the dumbbells will provide the challenge of muscular fatigue in the arms and shoulders. The first goal today can be to aim to complete the farmers carry either unbroken or with one break maximum. If athletes can do that, they are minimizing the amount of time they are not moving. The pace of the row can be adjusted to accomplish a large distance on the carry. Going from a mainly upper body movement in the farmers carry to a full lower body movement in the lunge is another incentive to hold on for big distances. The more comfortable athletes are with the carry, the faster they can afford to go on the lunges and the row.

Source: wodwell.com
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