WOD: Thursday 230420
Power or naw?
• Daily Focus
We are starting things off today with some power snatch waves. The goal here is to have 3 waves that will build quality repetitions building speed and power. Min 10 is in there as a good drop set with a final set of 3 at 75% 1RM in order to dial things in and leave the piece with the feeling of good reps and quality speed on the bar. We will then get into a little mixed mono conditioning with a combo of Row and Echo Bike/Assault Bike. The goal with this one is to tackle each 2 mins as almost a full sprint, maybe about 90% and then recover in the equal rest period to come back around and tackle the next set. This will be high effort aerobic/V02 max work today.
“I’m an early bird and I’m a night owl so I’m wise and I have worms.” -Michael Scott
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. Sub any C2 machine for the row or adjust to a 200 m run.
Echo Bike Calories:
24/17 Assault Bike Calories or 25/20 Bike Erg Calories
(Scale is 20% adjustment up for Assault Bike on rep ranges below 25 calories)
Weightlifting:
Power Snatch 1x3 at 75% 1RM
Power Snatch 1x2 at 82% 1RM
Power Snatch 1x1 at 85% 1RM
Power Snatch 1x3 at 75% 1RM
Power Snatch 1x2 at 82% 1RM
Power Snatch 1x1 at 85% 1RM
Power Snatch 1x3 at 75% 1RM
Power Snatch 1x2 at 82% 1RM
Power Snatch 1x1 at 85% 1RM
Power Snatch 1x3 at 75% 1RM
metcon: "Early Bird & Night Owl"
2 rounds of:
In 2 mins, for max reps:
20/16 Row Calories
Max reps in remaining time Echo Bike Calories
-- Rest 2 mins --
In 2 mins, for max reps:
20/14 Echo Bike Calories
Max reps in remaining time Row Calories
Rest 2 mins between each round.
Accessories:
Complete as many rounds as possible in 8 mins of:
Planche Plank Hold, 20 secs
Star Plank Hold, L 15 secs/R 15 secs
Copenhagen Plank Hold, L 15 secs/R 15 secs
Kettlebell Front Rack Wall Sit, pick load, 20 secs