Strength WOD 2/20/14: 3×10 Back Squat @70% – Post Loads

Rowing WOD:

BC Men's Rowing 2k Test last weekend

BC Men’s Rowing 2k Test last weekend

Peak Power Test

  • Post Max Watts to Comments

Tabata Row for Calories

8x :20 On/ :10 Off

  • Post Lowest Round to Comments

Strength WOD:

3×10 Back Squat @70%

  • Post Load and Reps to Comments

Conditioning WOD:

As Many Rounds As Possible in 8min of

10 Calorie Row

10 Overhead Squats (95/65 lbs.)

10 Dips

  • Post Rounds + Reps to Comments

The focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Back Squats.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Give us your best and share your results and experience to comments!

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