Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front squat 6×2 (@80% 1RM of front squat)

WOD:
2K Row Test

Post loads and row time to comments.

Strength cycle notes:
a. Front squats, “6×2” means 6 sets of two reps. You will do all six sets at 80% of your 1 rep max. You will warm up to that 80%, and once you get to it, begin your six sets. Rest about two minutes between each set.
b. With the front squat, focus on driving the elbows UP from the bottom of the squat.

______________

If you sit at a desk all day, be sure to watch these mobility WODs and work them in to your post-WOD routine. These are also GREAT after a day of heavy squats.

Post thoughts to comments.

Media:
Tuesday WOD, July 29, 2014

3 thoughts on “Tuesday WOD, July 29, 2014

  • July 29, 2014 at 7:50 am
    Permalink

    #175
    WOD: fast but sucked!!

  • July 29, 2014 at 5:22 pm
    Permalink

    7:09 – 1 second PR

    first word since back injury which is why I skipped FS.

  • July 29, 2014 at 10:43 pm
    Permalink

    Did yesterday’s snatch complex (165#) and WOD (157 reps rx)

    Finished with today’s front squats: 6×2 @ 230#

Comments are closed.