WOD Log
 | Mon, Jun 13 2016 |  |
| Endurance Week 2 Session 1 | Squat Snatch Max/Back Squat | On Ramp Day 10 |
Endurance Week 2 Session 1
(Check In)
Take 15-20 Minutes to warm up properly.
This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
3 sets of:
3 x 300M at your 1 Mile PR Pace
90s rest between reps
Rest 3 minutes between sets
Total Mileage – 2700
This may seem like an easy pace, but you will not have much rest between intervals and we want to see how you do with the pacing. You may be able to sustain a faster pace, but we don’t want you going all out and your times dropping significantly.
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| Josh Bl | Yes | | | Julie H | Yes | | | Peni | Yes | | | Walter | Yes | | | Terra | Yes | |
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Squat Snatch Max/Back Squat
(Check In)
1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).
5×5 OH Squat
6 RFT:
13 Thrusters, 115/85 95/55
14 C2B Pull-Ups/Pull ups
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On Ramp Day 10
(Time)
Hang Power Clean/Hang Squat Clean
KB Swing
Stand on Rope/Scaled Rope Climb
WOD
10!
Hang Power Clean 95/55
KB Swing
Deadlift
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