Tuesday, April 11, 2017

Barbell Speed Work

Every :30 for 6 Minutes:
1 Power Clean @ 50%
REST 2:00
Every :30 for 6 Minutes:
1 Power Snatch @ 50%

WOD
For Time:
30 cal Bike
Then 5 Rounds of:
30 Double Unders
10 Burpees
Then:
50/35 cal Row

Tip of the Day
The key to today's WOD is to know when to push and when to set it on cruise control.  While pushing hard on the bike gets it done faster, it also smokes you for everything else down the road.  Set out at a moderate pace on the bike so that you can go straight into the 30 double unders unbroken.  The cruise control station today is the burpees.  Use the top of the burpee to catch your breath on each rep.  Your focus today needs to be on the double unders.  When you hit the last row, give it all you have.

Reminder:
Sweat Fest is April 22nd.  We have 23 spots left.  Register today at www.sofitevents.com.  If you have been thinking about competing, this is the one!