Wednesday, March 9, 2016

Row


WOD
______________________________________

Barbell & Accessory 
A) 3 Position Power Clean (floor, knee, pockets), 1-1-1-1-1
B) Row:  5x10 Pulls to find lowest 500m split time
C) Mobility 5x2 mins
____________________________________________________

Foundations  
AMRAP 15
15 Front Squats
15 Overhead Squats
15 Strict Shoulder Press
15 Push Press
15 Deadlift
15 Power Cleans
15 Power Snatch
15 Thrusters

*75/55 | 65/45


Conditioning 
For time
Row 500m - rest exactly 2 mins
Row 400m - rest exactly :90
Row 300m - rest exactly :60
Row 200m - rest exactly :30
Row 100m


Competition 
3 RFT
10 Power Snatches 135/95 | Masters (50+) 115/75
20 Box Jumps 24/20
Run 800m





No comments:

Post a Comment