Midweek HIIT

Team,

Great work on the push press 1rms from Mon - Tues, some incredible lifts in there. I'd guess also that taking the bar off the floor might have improved performance versus taking it from the rack.

Nice weight selection across the board also on the run-snatch wod... a lot of smooth and rhythmical lifts being executed under a bit of fatigue!

Wed-Thurs brings some high intensity intervals of rowing buy ins and AMRAPs of floor press and burpees. Try to keep your pace/split consistent on the rows, especially in the floor press intervals. A smooth but powerful start will set you up well for each interval and don't jack up the stroke rate too high or you'll risk a crash and burn with only 90 sec rest!

Good luck, have fun!

Cam

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TRAINING WEDNESDAY THURSDAY

WARM UP: 3 rounds

4/arm KB press

8 Russian KB swings

12 KB deadlifts

8 Double Crunch

4 Airplanes (2/side)

WOD:

This workout is a combo of two sets of intervals, with the scores for each one being max reps! Depending on class size, you may do them in a different order than is shown below. Good luck and have fun!

INTERVALS 1: 5 intervals of 1:30 work, 1:30 rest

200/250m Row buy in

In remaining time, complete AMRAP of floor press (95/135)

Aim to get somewhere around 8-10 reps in each interval (should be a moderate load, not super light)

FG2: 65-75/95-115

FG1: 55/75

CP1: 105/155

CP2: 125/185

* REST AND RESET ~5 MIN BETWEEN THE TWO SETS OF INTERVALS*

INTERVALS 1: 5 intervals of 1:30 work, 1:30 rest

200/250m Row buy in

In remaining time, complete AMRAP of Burpees over the rower

FG2: burpee step overs

FG1: regular burpees