14th May 2019
WOD WOD, May 15, 2019
Tin Shifting
Warm-up
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
1- 30sec rowing
2- 30sec banded squats
BB tech – coaches calls