Tuesday May 1st

WOD

BB/Strength
OHS
5-5-5
Snatch Balance
3-3-3
Hang Squat Snatch
1-1-1

Capacity/Conditioning
3 RFT of 

1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.


FX
OHS
5-5-5
BTN Jerk+OHS
3-3-3
Hang Power Snatch +OHS/Lunge
1-1-1

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
3 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders



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