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Tuesday, July 11th

75-85% of MHR. Transitioning between movements should account for most if not all of the athletes rest so make sure scaling is correct so movements can be done efficiently. Set a goal for your 500 meter row pace ie. 500m split 1:55 for the entire workout.

Strength
6 x 3. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps.

WOD
“Snowball”
AMRAP 20:
Row 500 meters
2 Wallclimbs
12 Power Cleans (115, 75)
15 Wallballs (20, 14)

Rx+: (135, 95)
L3: (95, 65)
L2: (75, 55) (Half Wallclimb) (14, 10)
L1: (95, 65 Deadlifts (20 Shoulder Taps) (10, 8)

 

 

 

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