Monday WOD – 032017

Laura

Laura

WCCF INTRAMURAL OPEN
Stay tuned for Week 4 scores and standings!! I will be sharing this post in our FB group. Please submit Social media posts for consideration for top post of the week! Also, you need to comment with your 2016 and 2017 scores if you PR’d this workout!!

Week 5 Heat Signups! https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Wellness
1a. Tempo DB Z Press: 5×7 @X33
1b. Single arm DB high pull: 5×8

2. AMRAP 8 @ a SUSTAINable pace:
10 Thrusters 65/45#
10 Knee Raises

Fitness
1a. Tempo DB Z Press: 5×7 @X33
1b. Single arm DB high pull: 5×8

2. AMRAP 8 @ a SUSTAINable pace:
10 Thrusters 95/65#
10 Toes to Bar

Performance
WL
BTN Jerk: 7×1

STRENGTH
a. Tempo DB Z Press: 5×7 @X33
b. Single arm DB high pull: 5×8

METCON
AMRAP 8 @ a SUSTAINable pace:
10 Thrusters 95/65#
10 Toes to Bar

ENGINE
4 Rounds on the rower:
250m easy, no rest, 250m fast
Rest 45s
200m easy, no rest, 200m fast
Rest 30s
150m easy, no rest, 150m fast
Rest 15s
100m easy, no rest, 100m fast
Rest 1:00

Pacing:
Fast = 2k PR goal pace
Easy = Warm-up or recovery pace or 15-20s/500m slower than 2k PR pace.

Objective is to test your 2k goal PR time during your fast intervals. If necessary, slow your pace during easy intervals so you can attack an aggressive fast pace.