WOD Blog
 | Mon, Jan 23 2023 |  |
| Mon Jan 23 2023 Strength Accessory | Mon Jan 23 2023 Back Squats | Semi Pro |
Semi Pro
(Reps)
'Semi-Pro'
7:00 AMRAP:
1,500/1,200 Meter Row
Max Strict Press
Directly Into..
5:00 AMRAP:
1,000/800 Meter Row
Max Strict Press
Directly Into..
3:00 AMRAP:
500/400 Meter Row
Max Strict Press
Barbell: 95/65 75/55
Score: Total strict press reps completed throughout the workout.
- Athletes can afford to push the row a bit as the goal is to get as many strict presses as possible.
- Aim to row at or about 5s slower than your 2k pace throughout.
- Dial back your pace for the last 50-100m to prepare for the strict press.
- Athletes can expect to bank a good amount of reps in the first AMRAP then, taper off in the second and third AMRAPS.
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