Strength
Build to Heavy Clean and Jerk
Open 11.3 WOD
5 min AMRAP
Squat Clean and Jerk
Men- 165 Masters 55+)135
Women- 110 Masters 55+)75
Rowing
1000m warm up
Stroke work:
250m@ 19 SPM
250m@ 21 SPM
Work on consistent slow recovery stroke
WOD:
Drag Factor Test
20 secs on/ 10 secs off per set
SET1: Body weight in Watts
SET2: BW + 20% in Watts
SET3: BW + 40% in Watts
SET4: BW + 60% in Watts
SET5: BW + 80% in Watts
SET6: MAX EFFORT WATTS
(Total time for above is 3 Mins)
Rest 3 Minutes
REPEAT ABOVE SEQUENCE FOR EACH DAMPENER SETTING
Dampener setting order 7/3/10/5/1
***We will look at drag factor for each setting to determine best***
