WOD Mon Feb 10

7am Row Conditioning

A series of Sprints
2 Rounds of 1:30 on, 30s off
Rest 2 min
4 Rounds of 0:40 on, 20s off
Rest 2 min
8 Rounds of :20 on, 10s off

Strength

Back Squats

Set #1 (On the 0:00) - 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) - 5 Reps @ 90%
Set #4 (On the 6:00) - 3 Reps @ 95%

Set #5 (On the 8:00) - 1 Rep @ 100%
Set #6 (On the 9:00) - 1 Rep @ 102%
Set #7 (On the 10:00) - 1 Rep @ 104%
Set #8 (On the 11:00) - 1 Rep @ 104%
Set #9 (On the 12:00) - 1 Rep @ 104%
Set #10 (On the 13:00) - 1 Rep @ 104%
Set #11 (On the 14:00) - 1 Rep @ 104%

*Percentages Based On 5RM Back Squat
*Sets 1-4 Completed "On the 2:00".
*Sets 5-11 Completed "On the 1:00".
*There are two additional singles compared to last week, building us towards our working weight.

Work

“Underrated”

AMRAP 9:
30 Double Unders
1 Hang Squat Clean @ 135/95
30 Double Unders
2 Hang Squat Cleans @ 135/95
30 Double Unders
3 Hang Squat Cleans @ 135/95
...
Climb By 1 Rep Each Round

CompTrain

CanWest Online Qualifier #1
15 Minute Time Cap
2 Rounds:
12 Bar facing burpees
12 Snatches 95/65lbs

Tie break time after 2nd Round

2 Rounds:
12 Bar Facing Burpees
9 Snatches 135/95lbs

Tie break time after 2nd Round

2 Rounds:
12 Bar Facing Burpees
6 Snatches 185/125lbs

Tie break time after 2nd Round

2 Rounds:12 Bar Facing Burpees
3 Snatches 225/155lbs