The second week of TC7 is here and we'll be VERY busy learning some new tricks ... the conditioning ropes are going to be used as well as the medicine ball drills ... expect Tuesday and Thursday to have a longer skills periods and short HIGH INTENSITY WODs. Come prepared to learn!
As promised, we will continue to develop our squat skills by working on front squats this week. Since most dont have a 1RM front squat, ALL percentages used this week will be based off your 1RM back squat (or body weight). For some athletes the BW calculation is TOO LIGHT - please challenge yourself to do more if this is the case ... any questions ask a coach. As always, please partner up quickly and work to spot each other so that we can efficiently move to the WODs.
Lastly, as mentioned last week, we're going to start recording the CAL rows to determine your Average CAL per Minute (ACM). Please be prepared to give your last FIVE row outputs (including today's two rows) so that your ACM can be determined. By the end of the week, everyone should have their ACM and this number will serve as a "target" for rowing output. Rest assured ... you will be getting PLENTY of rowing practice over the next 90 days to include a possible ROWING CLINIC ... further news at 11.
SKILLS: Front Squat 5 x 5 @ 70% 1RM BS
Double AMRAP x 2
A. row 4 min for CAL
1 minute rest
B. 4 minute AMRAP
5 goblet squats 53/35
2 minutes rest then REPEAT WOD A / B
If Row #2 CAL is less than Row #1 CAL then each CAL x 5 burpees -- ROW HARD!!!