Day 2
WOD 170627
warm-up – Coach’s Choice
A. Row Test… 500m @ max effort!
-every 2min, for 10:00… row 100-150m and gradually increase intensity, but stay below max effort (0:00, 2:00, 4:00, 6:00, 8:00)
@ or around 10:00 on timer, Row 500m For Time!
(athletes can partner up and share rowers for this segment)
rest to 20:00 on timer, then B
B. Squat Recovery… every athlete needs a pair of 10# bumper plates…
3 sets @ 80% effort, rest 2min b/t sets
AMRAP 2:00 tempo squats w/counter weight
-athletes will stand holding one plate at chest, with heels on the other plate
-athletes will then squat @ 31X1 tempo, extending arms out for the 1sec hold at bottom of squat, then pulling plate back to chest for 1sec hold at top of squat
(perform squats @ 20:00, 24:00, 28:00)
C. Walk to end of trucker road, and jog back… then stretch legs
D. post WOD recovery
