Monday 241218 Open Gym - Optional WOD

Power Clean

(1) Build quickly to a challenging but technical set of 2

(2) 10x2 on 0:30, use 80-85% of heavy set


Row

Alternating w/Partner or Work:Rest 1:1:

1x100m @ 7-8

1x200m @ 7-8

1x300m @ 7-8

1x400m @ 7-8

1x500m @ 8-9

1x400m @ 8-9

1x300m @ 8-9

1x200m @ 9-10

1x100m @ 9-10

TIMECAP: 25:00

Notes @ 7-8: A working warm-up. Athletes should be getting their heart rate up, dialing in their mechanics, and getting ready for harder efforts. @ 8-9: Hard but submaximal work. Atheltes should be able to push the pace without falling off. @ 9-10: Maximum effort, push the red line!


Extra Work: Prehab Circuit 1

EMOM 12, alternating: 

a) Assault Bike 0:45 @ 6 

b) Squat Flow 

c) 100' Power Skip 

d) 12 Hollow Rocks