WOD Blog
 | Mon, Jul 27 2020 |  |
| Mon Jul 27 2020 | Mon Jul 27 2020 Back Squat | Squat Snatch Complex | 2000 Meter Row |
Mon Jul 27 2020 Back Squat
(Weight)
*Coaches: If there are more than 5 in a class, half the class will do the 2k row while the other half is doing Back Squat then switch.
Strength: *Back Squat
3 x 2 @ 70% of 1RM Back Squat
The first rep of each set is a 2 second pause in the bottom of the squat
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Squat Snatch Complex
(Weight)
Oly: Squat Snatch Complex
On the 1:30 x 5 Sets: Reduce number of sets if needed for time.
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
Set 1: 50% of 1RM Snatch Set 2: 55% of 1RM Snatch Set 3: 60% of 1RM Snatch Sets 4-5: 65-70% of 1RM Snatch
• Today's complex will work on balance in the receiving position of the Squat Snatch
• Taking the bar from the 2 hang positions helps us better isolate this part of the movement
• We'll work on balance by pausing for 2 seconds in the bottom of the first two movements
• These 4 reps are designed to be completed without dropping the bar
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2000 Meter Row
(Time)
Even with the challenges of this spring and summer, we have seen many PRS. Great job and keep pressing on! We went heavy on just about everything last week, so we will have a bit of a deload this week. Coaches will be encouraging athletes to go even lighter if they are sore/fatigued. Bench press has been a personalized strength cycle. When an athlete has been at 3 x 3 for a few weeks, they can max out if desired. Don't forget to keep signing up in the app and record your scores, especially benchmarks and PRS!
Coaches: If there are more than 5 in a class, half the class will do the 2k row while the other half is doing Back Squat then switch.
WOD:* '2k Row'
Row 2,000m
• We'll begin the week by completing our annual 2k benchmark on the rower
• This is the priority for the day, so let's aim to bring the focus and intensity here
• Make sure the workout is set to 2000m row on the Concept 2 monitor.
| Clint | 7:12 Rx | | | Marcus | 7:21 Rx | | | Steve L | 7:51 Rx | | | Kevin M | 8:00 Rx | | | Bryson | 8:07 Rx | | | Mark E | 8:45 Rx | | | Hunter Coleman | 8:46 Rx | | | Jessica N | 9:32 Rx | | | Misty | 10:41 Rx | |
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