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14th May 2019

WOD WOD, May 15, 2019

Tin Shifting

Warm-up
3 rounds:

1- 30sec rowing
2- 30sec banded squats

BB tech – coaches calls

Clean + Front Squat (Weight)
E2MOM :

1 Squat clean + 4 front squats
2 Squat cleans + 3 front squats
3 Squat cleans + 2 front squats
4 Squat cleans + 1 front squat
5 Squat cleans

*Recommended weight: 70% clean
*Record weight used… we will repeat this 😉

Metcon (Distance)
Sprint rowing conditioning

10 rounds
Teams of 3:

20sec work
1:10 rest

*Think of it like a tabata
*Focus on quick transitions
*Max Metres

(Coaches notes: show ways for quicker [competition]
transitions… loose straps, 2 partners strap rowers feet,
hold seat)

Accessory
Post-WOD lower body pump

6 rounds (5mins)
KB Lunge sequence
Forward, side, backwards

*All on right then all on left
*KB in front rack, side of lunging leg

Suggested weights
Guys: 16-20
Girls: 8-12

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