9/21/15

9/21/15

 

 We're doing a lot of rowing this week! No endurance rows though so don't sweat too hard. ;-)                      

"If you want to be in better shape, row more." -Ben Bergeron

Warm Up Rowing
5x300m Row, 1 min Rest

MAIN WOD
1. Conditioning (Start by :15)

AMRAP 15:
5 Power Cleans (III-155/105, II-130/90, 105/70)
5 Bar over Burpees

2. Olympic Lifting
A. 5×1 Pausing OHS, climbing weight :10 hold at the bottom (Start by :35)
B. Work up to a single heavy Squat Snatch (Start immediately after OHS)

LEVEL III
Warm Up Rowing
5x300m Row, 1 min Rest

1. Conditioning (Start by :15)
AMRAP 15:
5 Power Cleans (III-155/105, II-130/90, 105/70)
5 Bar over Burpees

2. Olympic Lifting
A. 5×1 Pausing OHS, climbing, :10 hold at the bottom (Start by :35)
B. Work up to a single heavy Squat Snatch (Start immediately after OHS)

3. Gymnastic Pulling:

EMOMx9: 1 Legless Rope Climb