Strength and Conditioning WOD 3/26/14: 7×1 Back Squats and Re-Test “Annie” – Post Loads and Score

Rowing WOD:

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop 

5 x 15 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • Post the number of strokes it took to settle to comments.

Strength WOD:

7×1 Back Squats

  • Post Loads to Comments.

Conditioning WOD:



Double Unders

AbMat Situps

  • Post Time to Comments.

Today’s Focus is Strength and Conditioning, so attack those Back Squats and get after Annie! With our 2k coming up this weekend you want to make sure your start and settles are dialed in, so use the Rowing WOD as a good warmup for the Back Squats. Try to settle immediately on the next stroke after your high 7. In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first. If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive. If you have time give “Annie” a shot and try to beat your score from last week, it’s an awesome challenge.

Annie is all about staying relaxed and focused while moving as fast as possible. How will you attack it? What’s your game plan? Have you thought about breaking it down into sections of focus like a 2k race plan? Can you dig deep and go faster than last week?  How will you maintain your rhythm?

Share your experience to comments!

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