Strength
Power snatch
2-2-2-2-2
Does not have to be touch n go!
Build to heavy or new athletes stay light and work on positioning.
WOD
RX
AMRAP 20:
400/ 500 row
25 double-unders
400/500row
50 double-unders
400/500row
75 double-unders
400/500row
100 double-unders etc...
– Add 25 double-unders to each round.
– 100 m of rowing = 1 rep.
Level 2
AMRAP 20:
400/ 500row
15 double-under attempts
400/ 500row
30 double-under attempts
400/500row
45 double-under attempts
400/500row
1:00 double-under attemptsetc…
– Add :15 double-unders to each round.
– 100 m of rowing = 1 rep.
Level 3
AMRAP 20:
200-meter row
25 single-unders
200-meter row
50 single-unders
200-meter row
75 single-unders
200-meter row
100 single-unders etc…
– Add 25 single-unders to each round.–
100 m of rowing = 1 rep.
substitutions:
C2 Bike | 800/1,000 meters
Assault or Echo bike | 900/1,250 meters
Row or Ski-erg | 400/500 meters
SKILL WORK
Post-workout
4 sets::
20 strict sit-ups:
10 rest:
20 flutter kicks:
10 rest
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