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)

STRENGTH
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.

CONDITIONING
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!

    ReplyDelete