WOD
Thursday 01.07.2021
POSTED ON January 6, 2021
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**1. Movement Prep/Activation and Increasing Heart Rate**
Front Squat Skill Transfer Exercises
– After allow athletes to hit 2-3 warm up sets –
Strength: Power Clean + Hang Clean + Clean
2 Sets x 1+1+1 reps @65% 1RM Clean
3 Sets x 1+1+1 reps @70% 1RM Clean
*Rest 60-90 seconds between sets
* Give partners a few mins to practice transitions in and out of the rower.
Workout: The Good Samaritan
* Target time: 15 minutes
* The Scaling aim is for athletes to maintain a high intensity with consistent effort.
– Alternate between 30 Seconds On/30 seconds off –
* Limited Equipment Option/ Large Class Option
No change in workout but use different ergs if available.
– rest 1:00 between sets –