WOD

Warmup:

500m Row

3 sets of

  • 10 Turkish Get Up Bridges
  • 10 Band walks r/l

3 Sets for Quality:

  • 10 Burpees
  • 10 Single Arm Kettlebell Swings/side, light
  • 10 Back Squats, controlled eccentric, pause at bottom

Notes Back Squat: Empty bar first set, add a bit of weight each round.

Strength: Back Squat

90% x Max Reps x 1

Notes Athletes who do not have an established 1RM should simply progress the weight up based on their AMRAP 20 @ 85% from two weeks ago (170925 – Day 5). Athletes are aiming for voluntary failure and should not push to the point where they actually miss a rep.

Met-Con: Row/Burpee/Power Snatch/Kettlebell Swing

@ 0:00 4 Rounds For Time:

  • 250m Row
  • 5 Squat Snatch, 135#/85#

@ 10:00 3 Rounds For Time:

  • 500m Row
  • 10 Burpees 

@ 20:00 2 Rounds For Time:

  • 750m Row
  • 15 Russian Kettlebell Swings, 32kg/24kg

TIMECAP: 30:00 

SCALING GUIDE Row: This workout is designed assuming the the athlete will maintain at least a 2:30/500m pace even at their most fatigued. For athletes who are unlikely to do so, scale distance accordingly, particularly the 500s and 750s. Squat Snatch: Athlete should be able to work in fast singles, taking no more than 45 seconds per round, maximum. Scale load accordingly. Movement may be scaled to power snatch, heavy dumbbell snatch, or light dumbbell snatch (10 reps, alternating) depending on athletes proficiency. Burpee: Athletes should be able to complete each round in no more than 45 seconds, maximum. Scale repetitions accordingly. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees.. Kettlebell Swing: Athlete should be able to perform unbroken sets on both rounds. Scale load accordingly..