WOD – 30 May

Tuesday 30 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….

  •        Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65%  of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in April for these sets.

Team Boat Race (6 rounds in teams of two):

  •       Row 500m
  •       Run 400m

 

Athlete1 completes BOTH the row and run followed by Athlete2. Each athlete completes 3 rounds.

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