Wednesday, March 13, 2013

EMOMS and Extra CV

AJ H

----


WOD for Wednesday 3/13

every minute on the minute for 24 minutes:
power snatch + hang snatch (even minutes)
rope climb + 20 alternating pistols (odd minutes)

- Go as heavy as form will allow for snatches. Straps are not only allowed, but encouraged. 
- Do one or two rope climbs, depending on your skill and difficulty level.
- You can also go for a no-leg or even an L-sit rope climb.
- Here's hoping 13.2 doesn't include more snatches, rope climbs, or pistols!

This workout comes out to 25 full rounds. Post heaviest snatch complex to whiteboard.

----

Extracurricular CV (1 of 2) for the week!

RUN
10 x 200m all-out efforts. Recovery is 1:5

ROW
10 x 250m all-out efforts. Set drag factor between 120-140.

AIRDYNE
for max paced distance in 12 minutes:
30 seconds on, 30 seconds off.

Post results

----

No comments: