WOD Fri Feb 21

7am Row Conditioning

Going the distance: 1 x 6000m
- looking back at our 3 x 1500m workout split time add 15sec and maintain

Strength

Front Squats

On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

Work

“3 Wise Men”

AMRAP 3:
Max Rounds of Macho Man @ 135/95

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man @ 155/105

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man @ 185/135

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks