WOD NOTES
Working on strengthening our lats.
Followed by a cardio step-down workout with a buddy:
One person is on the rower and one person is on the ski erg. Alternating according to clock. The only rest is during the transition. If you are solo on this one? Just double your score.
If we have a larger class? Then half the class will perform the cardio first the other half will perform the strength first.
Fitness
4 sets
Landmine row x 10 each
Seated DB lateral raises x 12
Biceps curl x 10
Teams of 2, for max meters
5 minutes ski or row
4 minutes ski or row
3 minutes ski or row
2 minutes ski or row
1 minute ski or row
Performance
Strict weighted pull ups
4 x 3
Rest enough between sets to add load each time
Increase over 2 weeks ago
Teams of 2, for max meters
5 minutes ski or row
4 minutes ski or row
3 minutes ski or row
2 minutes ski or row
1 minute ski or row
Sport
Dynamic prep
Indian club circles x 10
Prayer stretch x 45 sec
Boot straps x 6
Empty bar warm up
Muscle + Power + snatch + snatch balance
Block Snatch (above knee)
3’s up to 60%
2’s up to 75%
1’s up to 85%
5 sets
2 clean + 1 Jerk
up to 75% then 3 sets @80%
4 x 3
Press in split stance AHAP
