WOD 08/21/17

A1: Warm-up (No Measure)

Please complete as much of A1 before class as possible.

3 Minutes of:

Row Mobility=

https://www.youtube.com/watch?v=UCF0T6t_1AU

3 Minutes of:

Clean Mobility=

https://www.youtube.com/watch?v=5MpRqylj1h4

A2: Row 90 Seconds (Distance)

@ Pace/Intensity/Distance
@80-90% Sustainable Pace; Rest 60-90 Seconds

A3: 40 Seconds Row (Distance)

@Intensity/Pace/Damper
@90% Hard Pace; Rest 2-3 Minutes Before B.

Damper 5/3

Try to use same Rower as 08/14/17.

B1: Pause Clean + Pause Jerk (10 Minutes To A Challenging Single)

Pause Clean (2 second @ Knee) + Pause Jerk (2 second in dip/2 second in Split/2 second in finish position)

Pause Clean=

https://www.youtube.com/watch?v=xEI_cwFo2FE

Pause Jerk=

https://www.youtube.com/watch?v=0sXHTzyab7o
10 Minutes Building up to a challenging single without pressing out. Should be heavy but technical, do not try for a rep max.

B2: Metcon (AMRAP – Reps)

40 Seconds Max Push Press @50-60% of B1.
@90% Hard Pace (Not Sustainable); Rest 3 Minutes Before C.

C: Front Squat (3/3/3@85-90%)

6 Minutes WU To 85% of 06/26/17 @20X1 + 3/3/3 @85-90%; Rest 90-180 Seconds Between Sets

D: Metcon (AMRAP – Reps)

40 Seconds Max Push Press @50-60% of B1.
3-5 Minutes To WU +

@90% Hard Pace (Not Sustainable)

Compare to B2.