WOD for Thursday, Sep 10, 2020

Olympic Lifting 10-09-2020

Hang Power Clean
Build to a heavy double in 12mins

  • Option: technique practice

Conditioning 10-09-2020

Row Intervals: 5 x 500m; rest as partner does the row.

Today's focus is on experimenting with different stroke rates each interval.

1: 24 SPM
2: 26 SPM
3: 28 SPM
4: 30 SPM
5: 32 SPM

The pace for the 500m effort should increase as the SPM increases (i.e. last one should be the fastest row)

Extra Credit 10-09-2020

5 Minutes of "bodybuilding work" devoted to one muscle-group. 3-4 sets of 8-15 reps
– World's Greatest Stretch x 5 reps each side
– Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Open Gym

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