Watch party tonight!!! Be there!
If you did not Row Test yesterday, do it as recovery today. Change the rest interval to 5 to 6 minutes and/or try to allow your heart rate to normalize before your next Row.
My prediction for tonight is:
15.4
8 Min AMRAP
7 Thrusters 95/65
7 Burpees
At 8 Mins
15.4a:
3 Rounds For Time
20 Calorie Row
20 Pistols
20 S2OH 95/65
My guess is that my prediction for 15.4 is pretty close. I could see it also being an escalating couplet, so 3/3, 6/6, 9/9 reps. In place of Thrusters, I could also see them use Cleans, Hang Cleans, or Front Squats.
The second portion is kind of a shot in the dark, but I think that: a) there are too many movements left to only use a couplet, b) they could do a 2 score again because people aren't expecting it this week, and c) most people probably expect a For Time workout this year, but not this early and not after another scored WOD
Row Test
If you did not do this yesterday, do it today as described above. If you did it yesterday and you felt that your HR never normalized before moving on, try it again but with more rest as I described above.
Movement Work/Testing
Barbell Efficiency
3 Sets of:
1 Round, Each For Time
3 Power Cleans @ 135/95
3 Front Squats
3 Thusters
3 S2OH
Rest
This is for efficiency of movement and efficiency of movement
Do this unbroken each round
It is also to train efficient transition of Movement
Attempt to transition smoothly from one rep to the next
Try not to allow the barbell to rest in a static position
If this is too heavy for that efficiency, lower the weight to 115/75
Rest as needed between Rounds
Box Testing
12 Minute EMOM
Minute 1: 10 Step Ups @ 24/20, record time
Minute 2: 10 Bounding Box Jumps @ 24/20, record time
Minute 3: Rest
Minute 4: 10 Bounding Box Jumps @ 24/20, record time
Minute 5: 10 Step Ups @ 24/20, record time
Minute 6: Rest
Repeat this same pattern for Minutes 7-12
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