Back Squat 3 Sets of 5 “Thin Air” 4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 15/10 Calorie Row L2 3 Rounds L1 3 Roundss 30 Air Squats 20 Sit Ups 10/7 Cal Row
The air squats will likely be the easier portion of today’s workout, with the sit-ups and bike providing more of a challenge. That being said, we can work with the cards we’re dealt. Knowing the last two movement will be a challenge, there is a payoff in pushing through them. We can ramp up the intensity and bring down the time under tension by throwing the arms on the sit-ups. The bike rewards a higher power output, so athletes can aim to hold a slightly higher wattage or RPMs than they are accustomed to. The air squats will be our pacer today. Looking for a consistent, steady pace for all 40 reps with a focus on breathing following the transition from the bike.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. 3-Position Squat Snatch 5 Sets @ 65%
2. Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets: Performed @ 75%
3. Pausing Snatch Pulls 5 Sets of 2 at 90% Pause 2 Seconds at Knee Level
4. Back Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82% 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% All Sets completed On the 2:00