Biathlon

Mar 24th, 2014

Category: Competitor

Biathlon

Tracy

Tracy

Warm-up
400-300-200-100m Row
Between sets:
-Upper back rolling with a Barbell as an anchor
-Quad rolling with barbell
Then:
10 Overhead Squats
10 High Hang Squat Snatches
10 Full Squat Snatches

Oly
EMOM10
2 Tall Snatches
-Keep it very light, work on technique


Strength
Overhead Squat
2-2-2-2

WOD (15 minute cap)
Biathlon
-Set up the rower to the Biathlon setting under games
-You are going to be rowing 300m intervals with a 150m penalty.

For time
5 Rounds
Row 300m
3 Squat Snatches

-If you miss an attempt you must row a 150m penalty. You only have 3 attempts, one for each lift.

Games 205,135
Regional 185,115
Open 165,100

DISCUSSION 3 Comments

  1. Dale 03/25/2014 at 12:06 am

    Emom: 115
    OHS: 245×2, 265×1 failed second attempt
    Biathlon: 9:57 @ 165 , no misses
    Skapjack ca$h money out

  2. Shane Callaghan 03/24/2014 at 4:19 pm

    Emom: 65#
    Ohs: 185#
    Wod: 19:??…6 fails @135. So much rowing

  3. biscoe 03/24/2014 at 2:09 pm

    emom: 65#
    ohs: 205#
    wod: 16:43 @ 155#