Tuesday, 19 March 2013

WARMUP (as far as possible in 15 minutes or less)
• 1000m Row
• 3 sets:
2. Advanced Frog Stand x 10-12 seconds
3. Pistols x 5 (each leg; add weight if able)

High Bar Back Squat (HBBS): 1 x 5 @ 85% Squat 1RM, 2 x 3 @ 90%, 3 x 1 @ 95% – rest 2-3 minutes between each set.

4 rounds for total working time:

Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 115/75#
Rest 1:1 between rounds but no more than 4 minutes.
• Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.  Scale Power Snatch weight to 55% Snatch 1RM (if you know it, or to no lower than 85/60# if you do not).

1 comment:

  1. Had very little time today for the WOD so only did the metcon, and didn't take any rests between sets.

    Results: 19:56 (total)
    On average that's 4:59 per set, but in reality the first two sets were faster and the last two were slower.

    Doing the snatches on the new platforms is sooooo much nicer!!!!
    Good times!