Rowing and Rest
…and some fast power snatches make for a sprinty WOD. How could a 20 minute WOD be sprinty? Plenty of rest!
We’ll be spending a little time working out our snatch technique so we can get through our 5 reps fast and unbroken. The real key to today’s WOD will be scaling the row if needed. We’re going to try to figure out the right combination that gives us about 90 seconds of rest. That will allow enough recovery to start up each round like a race instead of a slog.
Remember, it’s not always enough to just make things hard. At some point, we need to make sure we’re training other athletic attributes. Sprint like an athlete!
Skill:
Power Snatch
WOD:
5 rounds @ 4:00
500m row
5 Power snatch (115/85)
*scale so you have approx. :90 rest
Str: 95#
WoD: 90# @ about 1:45 pace with snatches taking 45-60 seconds to complete from end of row.
STR: 125#
WOD: 100# with 500s being 1:55 pace on avg. Slowest round gave me about 75 seconds. Would have been slower, but was chasing Alex. Never caught him. Ouch.
Hi, I’m new here. Does the WOD change every day or will this be the same for tomorrow morning?
They change every day; new blog posts explaining the WOD usually go up an hour or two after the last class of the day, which ends at 8pm.
STR (Power Cleans): 135#
WOD:
Slowest round had 86 seconds rest. Slowest split on screen 2:05
Power Cleans (instead of snatches) @ 105#