Congratulations to Colonel Neilon and Jackie on most persistent and most distance rowed in ROWVEMBER. Terry rowed over 130k and Jackie rowed over 100k. Great job guys, way to be self-motivated with a little friendly challenge!
Monday Schedule: 6am/8am/9am/530pm WOD – SPIN at 530pm
STRENGTH
Snatch Push Press + Pause OHS + Pause Snatch Balance 5-5-4-4-3
*Do a set every 2 minutes
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position
Metcon
5 rounds Modifications
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)
STRENGTH
Snatch Push Press + Pause OHS + Pause Snatch Balance 5-5-4-4-3
*Do a set every 2 minutes
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position
Metcon
5 rounds Modifications
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)
STRENGTH
Snatch Push Press + Pause OHS + Pause Snatch Balance 5-5-4-4-3
*Do a set every 2 minutes
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position
Metcon
5 rounds Modifications
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)