Upper East Side

Check out Coach Jamie’s advice on 15.5. Here are the highlights:

• Don’t go all out on the row the first time. Pace yourself.
• With thrusters, smooth is fast. Keep the weight balanced, don’t come forward on your toes and use your hips get the weight overhead.
• Make every rep count. Don’t waste time on a no rep for not locking out or getting to depth.
• Try to increase calories per hour on each row. For the round of 9, go all out on the erg and don’t break up the thrusters.

A bit more wisdom:

• Warm-up with at least 50 calories on the rower (at a conversational pace) and a few sets of heavy thrusters. Aim for 30 pounds more than the weight you’ll be using in the workout.
• Don’t rest between the thrusters and rowing. Use the first few calories to catch your breath.
• Break up the thrusters early. Don’t burn out on the 27s. Break it into 9-9-9 or 7-7-7-6.

Rx
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)

Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters (65/45)