Love those partner WODS!
Warm-Up
Coach’s choice
WOD prep
Hang power snatch work up to WOD weight.
WOD
Twentylishes
EMOM 20
Minute 1 50 double unders
Minute 2 5 Hang power snatches(135,95)
Option 2:
EMOM 20
Minute 1 40 double unders
Minute 2 5 Hang power snatches(95,65)
Option 3:
AMRAP 20
Minute 1 100 single unders
Minute 2 10 Kettle bell swings (53,35)
*Athletes should be looking to finish each movement in 40 seconds or less. This will enable you to maintain a level of intensity for the full 30 minutes.
*Scale load so you are able to maintain unbroken reps.
Post WOD
Couch stretch 2 minutes per side.
Endurance & Stamina WOD
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
*Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.
CFS Brief:
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you do the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.
Twentylishes: 100 Singles | 50# Hang Power Snatch
It’s not often I say this, but I should have gone a little heavier on the HPS. They felt really good the whole way through and in my head, they looked spectacular. Got through the singles in about 30 seconds for all rounds. Really like the opportunity to focus on technique. 🙂
Twentylishes: 75 singles (2 rounds of 100); 40# snatches
I was all tripped up with the rope today. When I could I did 100 but only made it 2/10 rounds. I too could have gone heavier on the snatches. Not my best workout but I didn’t hurt myself so all is good.