Casino Buffet

For Time:

80/60 Calorie Row
40 Box Jump Overs, 24/20″
30 Hang Power Snatches, 95/65lbs
40 Reverse Lunges, bodyweight
30/20 Cal Bike

WODprep Strategy Top Tips:

Warm-up (5-7  minutes): We have a little bit of everything today. Hit the bike for a warmup, and do a little mini round with warm up weights to get touches on the power snatch and the box jumpovers. Some calf raises will also help. 

Stimulus: Chipper + volume work

Strategy: The row should be handled nicely and smoothly at a pace that is easy to hold. The box jumpovers can also be thought of as being done in 1 smooth set, making every rep feel the same. sets. For the snatches, break into sets you can manage with the grip. The lunges should be used almost as a recovery to the push-hard on the bike. 

• Calorie Row- Think long pulls, but settle into a pace that won’t blow you up, considering how much work we have moving forward
  
  
• Box jumpovers- Use a bound that will allow you to be smooth for all the reps, and jump into a squat pattern, with one leg trailing off the box. 
  
  
• Hang power snatch- Break this up into smart sets where you can use your hips and keep your arms long. 

Want to improve your Rowing technique? Check out the video below:

Want more workouts like this?

Check out our Online Programming for Competitive Athletes.
WODprep Competitor Track.

If you are looking to get your own tailored individual programming to help better achieve  your goals, schedule your free 1:1 call with Dr. CJ, but hurry, spots are limited!!
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