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  • Writer's pictureCoach Rob

WOD for Tuesday 240604


ALPS V2

12 Sets

300m Row

-rest 1 minute between sets-


Sets 1-4 = sprint the final 100m

Sets 5-8 = sprint the middle 100m

Sets 9-12 = sprint the first 100m

*Hold 7-8/10 RPE for the 200m you are not sprinting


-OR-


ALPS V1

20:00 AMRAP

24/20 Cal Echo or 20/16 Calorie Row

20 Deficit Push Ups (4in/2in)

20 GHDs (or V-Ups)



STRENGTH

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 60% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 65% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 68% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70+% 1 RM Snatch

*I want these to be “touch n go”. No putting the barbell down.

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