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SWOD: 20 Min (5 warming up / 15 working)
A1) Push Press 3 x 8-10*
A2) Weighted Pull-Ups 3 x (3,3, and 2), Rest 15-30 sec
(this is a cluster, so do 3 reps, rest 15-30 sec, 3 reps, rest 15-30, 2 reps)
*3 WORKING sets, take a few warmup sets
**If you make it to 10 reps, add weight
WOD:
Structure: ALE 1 (1-2 on / x 3-7 rest)
Every 7 Min x 3 Sets 500/400m Row
Score=Slowest time
(Go at 97% effort, hard enough to see the light but don’t charge into it)
*The benefit is working really really hard, I’m giving you a little longer rest, so you might not feel as sickly as your usual Tuesday, but that is not always necessary to train being powerful.
**Coaches note, there is the potential for 3 heats if needed