Scaling: Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable
For Quality:
14 minute EMOM:
AMRAP 18 + Finish Round
9 KB Swings 6 R+L Renegade Rows 30/25 22 Ball Slams *60 Calorie Row to be completed at anytime before 15:00, may be partitioned
1,500/1,200 Meter Row
1,200 Meter Run Rest 3 Minutes 1,000/800 Meter Row 800 Meter Run Rest 3 Minutes 500/400 Meter Row 400 Meter Run
P1 Rows 500m
P2 AMRAP (switch when P1 reaches 500m)
Scaling: This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable, but light enough that long breaks between reps can be avoided.
Often during a WOD, the squats become scaled in terms of technique in pursuit of high intensity. However, the quality of technique is more important to our long term fitness and capabilities. Air squats: stand up with full extension, head up and hands behind hips, lower till your rear touches a med ball. (Use Fit Wipes on your Med Ball after the WOD!)
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps Squat snatch 1-1-1-1-1 reps [TEAMS OF 3]
3 Rounds x AMRAP 8: 1,000/800 Meter Row (Each) Time Remaining: 45 Barbell Reps (115/85) 45 Pull-ups Round 1: Front Squats Round 2: Push Press Round 3: Thrusters * 24 Minutes Straight, No Rest Between Rounds * All Teammates Row 1,000/800 Meters on Their Own Rower, Can’t Advance Until All Teammates Finish * Split Up Barbell & Pull-ups However Between 3 Teammates * Pick-up Where You Left Off in AMRAP |