WOD 8/10/17

By | August 9, 2017

Thursday, Week 3/Block 3

Partner Conditioning
3 RFT with a partner:
Row 1500 meters
10 Curtis P’s (115, 75)
30:00 Cap

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)

– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press
Beginner Alternative Movement:
DB Reverse Lunges in place x 5 ea.
DB Push Press x 5 reps
– These can be done with light KBs as well
– Rowing: Sub 1200 meter run per round if needed.

Extra Credit
7:00 of Tissue Work. Foam roll, lax ball, etc.

Training Intent
– Metcon: Aerobic workout today. Volume of Curtis P’s is low on purpose, but weights should be light. Most of the time will be spent on the rower. As such, breaking up sets is your choice, but one person works at a time. Short intervals on rower will keep intensity higher whereas longer intervals will keep aerobic level higher. Break up rowing sets based on rowing ability/strength (explosiveness vs. ability to sustain).

Melissa F. finishing a push press.

Share this post on...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedIn

Leave a Reply

Your email address will not be published. Required fields are marked *