WOD
Set 1: 4 @ 55%
Set 2: 4 @ 65%
Set 3: 4 @ 75%
Set 4: Max Reps @ 85%
DESCRIPTION & STIMULUS
- The set at the assigned percentage is meant to be a max repetitions set performed to technical failure. Technical failure can be identified by a deviation from proper mechanics or a slowing in bar speed.
30/24 Calorie Row
20 Hang Dumbbell Snatches (50/35)
10 Dumbbell Box Step-ups (24″/20″)
DESCRIPTION & STIMULUS
* We are onto week two of our front squat max reps cycle. Athlete’s should be targeting 4-8 repetitions, to technical failure, at 85% of their 1RM. In part 2 we have a great “grindy” piece that will target the full body, and the forearms in particular. Athletes should target a sustainable and highly cyclical pace that will allow them to increase their effort as they progress through the 15 minutes of work.
* Score | Rounds and reps
* Row | 2:30 or less
* DB Snatch | Moderate load. 2 sets or less.
* DB Box step ups | “Unbroken”, cyclical effort. :60 or less.
MODIFICATIONS
Row
* Decrease volume
* Bike
* 2:30 time cap
DB Hang Snatch
* Reduce load
* Reduce volume
* KB Swing
* DB hang clean
DB Box Step up
* Reduce load
* Reduce height
* DB alternating lunge
* No DB box step ups
* Alternating lunge
“Excitement comes from achievement. Fulfillment comes from the journey.”
Winning the award is exciting. Fulfillment is looking back at the hard work put in.
There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.