Mobility
Tissue Work: Foam Roll x 10 passes each
– Thoracic Spine
– Lats
– Adductors
– Thoracic Spine
– Lats
– Adductors
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
Dynamic Warm-up
+
Dynamic Warm-up
Strength
Power Clean
6 x 3. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps. Same guidelines as yesterdays Squat Snatches
– Between sets athletes should be getting set-up for metcon ie. wallballs, wallclimbs and their rowers.
– Work up to 75% or to a moderate load resetting between reps. Same guidelines as yesterdays Squat Snatches
– Between sets athletes should be getting set-up for metcon ie. wallballs, wallclimbs and their rowers.
Training Intent
Power clean work today should be same intent as Mondays Squat Snatches with focus on technique. These are not touch n go reps and should be heavier than the weight athletes choose for the metcon.
WOD
“Snowball”
15min AMRAP
Row 500 meters
2 Wallclimbs
12 Power Cleans (115, 75)
15 Wallballs (20, 14)
Rx+: (135, 95)
RX: (95, 65)
L2: (75, 55) (Half Wallclimb) (14, 10)
L1: (95, 65 Deadlifts (20 Shoulder Taps) (10, 8)
Alternate Scaling Options:
– Rowing: Sub 400 meter run, 60s Assault Bike, 60s Ski Erg, 60s Sledpush, or 75 Double Unders.
Row 500 meters
2 Wallclimbs
12 Power Cleans (115, 75)
15 Wallballs (20, 14)
Rx+: (135, 95)
RX: (95, 65)
L2: (75, 55) (Half Wallclimb) (14, 10)
L1: (95, 65 Deadlifts (20 Shoulder Taps) (10, 8)
Alternate Scaling Options:
– Rowing: Sub 400 meter run, 60s Assault Bike, 60s Ski Erg, 60s Sledpush, or 75 Double Unders.
Training Intent
75-85% of MHR. Transitioning between movements should account for most if not all of the athletes rest so make sure scaling is correct so movements can be done efficiently. Set a goal for your 400 meter row pace ie. 500m split 1:55 for the entire workout.
$ Out
Abs with a plate switch (or stir the pot on a physioball): 4 x 20s max reps. Rest 60s.