For Time:
80/60 Calorie Row40 Box Jump Overs, 24/20″30 Hang Power Snatches, 95/65lbs40 Reverse Lunges, bodyweight30/20 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:
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