Rowing WOD:

Focused. Ready.

Peak Power Test

• Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

• Practice your Starting Sequence each round.
• Post Lowest Split hit to Comments.

Strength WOD:

EMOM10

2 Power Snatch

• Ascending to As Heavy As Possible
• Post Load to Comments.

Superset:

4×6 Pull Ups

4×6 Dips

Conditioning WOD:

AMRAP7

50 Double Unders

15 Burpees

• Post Rounds + Reps to Comments.

The focus of today is Power and Preparation for the 2k Start, so be sure to get in the Rowing and Strength WOD. 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!

Who’s Ready to test the 2k Saturday?

Rowing WOD:

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:

“Annie”

50-40-30-20-10

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!