05.07.2018 WOD


05.07.2018 WOD

A. Mobility & Warm up – coaches choice

B)Tempo squats – Week 5, Day 1

4×8 (4 sets x 8 reps)
00×1 tempo
*Change in tempo; focus this week and next few weeks is on SPEED! Load is lighter from previous weeks, use 55%-60% of 1RM for all working sets and we will build on this weekly. Aim for fast and explosive reps. Get up fast!


Consistent effort throughout

150m row/200m run**
6 KB/DB front squats 40/25
9 Hand Release Push-ups
12 KB Swings (53/35)
8 min

Rest 3 mins

200m run/150m row**
6 strict toes-to-bar
9 KB/DB thrusters 40/25
15 sec chin over bar hold – or as long as you can if not 15 secs, no bands
8 min

*The goal within these 8 min pieces is to teach athletes how to properly pace, they should finish at the same pace they start at. Something to keep in mind is that when you get to the end at 8 min, you should be able to say to yourself “I could have gone for another 3-5mins”

**athlete can choose to start with either row or run as long as they alter row/run on the next set