Paramus | 7-9-19 | CF WOD

WORKOUT OF THE DAY

STRENGTH
Every minute on the minute for 10 minutes:
Power or Squat Snatch
5-5-4-4-3-3-2-2-1-1 (building)

CONDITIONING
400m Run
21 Lunging thrusters 75#/50#
21 Chest to bar pull-ups (30 ring rows)
400m Run (500m Row)
15 Lunging thrusters 75#/50#
15 Chest to bar pull-ups (20 ring rows)
400m Run (500m Row)
9 Lunging thrusters 75#/50#
9 Chest to bar pull-ups (10 ring rows)
400m Run (500m Row)

Post results to Wodify.
___________________________
COACH NOTES:

Strength
Find a heavy 1 rep (NOT a 1RM) under the time constraints of an EMOM. The sets are as follow:

Start & Minute 1: 5 reps
Minute 2 & 3: 4 reps
Minute 4 & 5: 3 reps
Minute 6 & 7: 2 reps
Minute 8 & 9: 1 rep

Start with a light to moderate weight then build as you go. If you are a beginner or choose to work with a lighter weight then do 3-5 reps every minute.

Conditioning
A broken up mile combined with a CF classic rep scheme. The lunge thruster is about balance and stability. To be efficient your timing needs to be spot on with stepping forward then stepping back into a press. The pull-ups/ring rows give you a break from the quad burn coming off the run to the lunge. 15-20 minutes completion time.