WOD NOTES:
Some strength work followed by rowing intervals with pace.
Pacing and prep for the row will be discussed in class.
The row is more about consistent stroke rate and improving your “catch” and “drive” phase.
Fitness and Performance
4 sets
Single leg KB DL x 6-8 reps
Chinese DB Row x 10-12 reps
Straight arm band pull downs x 12 reps
For times:
500 m row @22 SPM
500 m row @24 SPM
500 m row @28+ SPM
Rest 1:1
Sport
Empty bar prep:
3 – position Halting Snatch Deadlifts + Snatch
(mid shin, at knee, mid thigh)
15 minutes:
Work up to heavy Snatch balance
Every 2 minutes x 8 sets
Snatch
Work up to heavy single
WL Athletes
Dead-stop front squats
EMOM x 7 @90% of previous 1 RM
CF Athletes
4 sets for times:
6 Dead lifts 115/75
8 Push press 115/75
10 Box jump overs
Rest 2 minutes
