WOD, Wednesday, August 6: A: SWORDS: Back Squat -warm up: 4x65%, 4x70% -working set: 3x4x75% B: 5x5 Snatch Grip Deadlift @ 3031 C: 3 RFT: -15 cal row -10 burpees over rower NOTE: Everyone does SWORDS together. If there is a shortage of rowers for class, have some athletes start on part C, while others are on part B. Part B is meant to be STRICTLY a skill component of the workout, while getting a bit of strength work in. They should not be going too heavy, especially if they do Part B LAST. Encourage the strict tempo of the movement, and the purpose of the movement rather than trying to get the heaviest weight possible. If there isn’t a shortage of rowers, then do WOD as is. In fact, I recommend coaches DO NOT post a weight on the board.
Posted on: Wed, 06 Aug 2014 03:36:09 +0000
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