Call Us: (703) 688-2397

Thursday 1/19 WoD

18
Jan

Thursday 1/19 WoD

SKILL/STRENGTH:
Snatch 10×2 Every 90 Seconds
* Add load after no fewer than two, no more than four good sets. Do not touch-and-go the second rep.
Notes
Athletes who have an established 1RM should start at 70%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.

WOD:
AMRAP 10:
10 Overhead Squats, 115#/75#
20 Hollow Rocks
10 Box Jumps, 24″/20″

SCALING GUIDE
Overhead Squat: Athlete should be able to complete each round in no more than two sets with a short rest
– – MOD1: Scale load accordingly
– – MOD2: Front Squat or Goblet Squat

EXTRA WORK:
1) Clean + 2 Front Squats, 10×1 Every 90 Seconds

Notes
Athletes who have an established 1RM clean should start at 70%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good sets. Do not touch-and-go the second rep.

​2) Row 40 minutes @ 22-26 strokes/minute + 1000m Surges

@ 10:00, 20:00, and 30:00, row 1000m @ 34-36 strokes/minute

Notes
Over the course of each 10 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover as you enter the next segment, and start building your pace again.

Leave a Reply