WOD Mon Mar 16

Row Conditioning: change of stroke rate while maintaining 2km split -10sec
 8 x 1:30 on/1:30 off

Round 1&5 22s/m

Round 2&6 26s/m

Round 3&7 22s/m

Round 4&8 30s/m  

Strength

Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

Work

“Spice Girl”

For Time:
21 Power Snatches @ 95/65
5 Rounds of "Cindy"
21 Overhead Squats @ 95/65
5 Rounds of "Cindy"
21 Squat Snatches @ 95/65

CompTrain

Snatch Technique

On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 60-70% of 1RM Snatch