Warm Up
100M Row Fast Pace (sub 2:00 split)
5 Air Squats, 5 Walk Outs, 5 Shoulder Taps, 5 Tricep Dips on rower
200M Row Fast Pace
10 Air Squats, 10 Walk Outs, 10 Shoulder Taps, 10 Tricep Dips on rower
300M Row Fast Pace
15 Air Squats, 15 Walk Outs, 15 Shoulder Taps, 15 Triceps Dips on rower
Strength
5 Sets of:
Tempo Overhead Squats x 2 @ 32X1 tempo
Find a challenging, but doable weight
MetCon
“Mugatu”
Athlete
Complete the following for time:
1000m Row (buy in)
3 Rounds of:
7 Overhead Squats 115/75
7 Knees-to-Elbows
7 Ring Push Ups
-immediately into-
500 Row (buy in)
2 Rounds of:
7 Overhead Squats 115/75
7 Knees-to-Elbows
7 Ring Push Ups
Fitness
Overhead Squats @ 95/65
Knees-to-Chest
Hand-Release Push Ups
Post WOD
Roll Lats
Barbell Skills
Sotts Press Warm Up
3 Sets of:
Clean & Jerk x 2 @ 80%
3 Sets of:
Clean & Jerk x 2 @ 85%
5 Sets of:
Clean Pulls x 5 @ 105%
3 Sets of:
GHD Russian Twists x 15/15
Overhead squats are a goat for a lot of people Tempo training helps develop stability and control throughout the entire ROM. The rowing in the WOD is meant to tax the aerobic system and all us to push into a longer timeframe without adding a bunch or reps. Scale the OHS in the WOD so you can do them in a row.