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Workout of the Day – Saturday July 13th, 2019 “Mind Eraser”

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Metcon

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

7 Power Cleans (135/95)

7 Burpees

These are regular burpees today, not over the barbell. To be “Rx”, we are looking for the jump up burpee.

Post new rounds plus repetitions to the tracker below.
The run must be complete in full to be counted as a rep.

Inside this triplet, we have two relatively simple movements combined with a run. In other words, this is a workout based on building raw work capacity. Pacing here through the rounds is a very important factor to enter this workout with to optimize our score. In a 20 minute effort, we are looking for our first and second rounds to be some of the slowest – not the fastest.

We want to view the run in this workout as our chance to recover from the power cleans and burpees. But today let’s focus not just on “pacing” these runs, but also focus on what we are actually doing with our breathing during the 200 meters. Focus is on belly breathing

Metcon (No Measure)

Midline

3 Giant Sets:

20 GHD Sit-Ups

40 Banded Push Downs

100m Farmers Carry

Rest 2:00 between sets.