Friday, 18 February WOD

Warm-up

• 4 Rounds:
  • 15 Cal Bike or Row
  • 10 Air Squats / Squat Jumps / Goblet Squats / Pause Goblet Squats
  • 5 KB Strict Press (each arm, light KB)
• -0:30 Squat Hold
• -Couch Stretch (0:45 per side)
• -Pigeon Stretch(0:45 per side)
• -Front Rack Stretch

STRENGTH

• Front Squat 3×1 at 90% 1RM Rest as needed between sets.

Work on 3 good front squat singles, should be heavier than your 1RM CLEAN. Prior sets working up should be 5,3,3,2,2,1,1,1.

METCON

• 6 rounds for time of:
  • Row, 500 m
  • 6 Squat Clean Thrusters, 165/105 lbs
  • Rest 1 min

Goal here is to keep a steady pace on the row around 3k pace and work on quick singles for the squat clean Thrusters If you want you can waterfall on the rower with a partner but you should be getting at least 0:45 of rest Scaling Options: Use a squat clean weight that is moderate but doable in relatively quick singles