Hey, guys! Sorry for missing Saturday. Busy weekend! A couple things that you might notice with the programming. There will no longer be a WOD with the Athlete Track. The rowing is pretty miserable as it is, and the thought behind that is to do it first thing in the morning when you wake up. From now on, it will be rowing with some strength work, and then the regular WOD will be programmed later. Get the Oly lifting in when you can as that shouldn't make you sore. It should always be skill work. That's all for now. Here's the workout!
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers
Mobility
Roll Hamstrings - 1min/side
Roll Back of Shoulders - 1min/side
Athlete's Choice - 2min
Skill/Strength
Back Squat 5x5 @ 80%, 2:00 int
WOD
5 Rounds for time
3 MU
15m Yoke Carry (350/240)
Oly
EMOM for 15min
1 Muscle Clean
EMOM for 15min
1 Power Clean w/1sec pause at knee
EMOM for 15min
1 Power Clean
Athlete Track
Metcon:
Row 1000m
Rest 2:00
Row 800m
Rest 2:00
Row 600m
Rest 2:00
Row 400m
Rest 2:00
Row 200m
Skill/Strength:
Bench Press 6x6 @ 70% + 15lbs.
Super Set
Bent Over Flys 4x6
Ring Dips 4x6
That's all for today. Hopefully, the volume will eventually work to where you can get most of it in everyday. Thanks for stickin with me!
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