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#3454 – Friday Wodapalooza WOD 5 & 6

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Friday 9/6/19

Wodapalooza WOD 5 & 6

ATHLETE GOAL – Athletes looking to maximize scoring will need to sell out on part 1 and hope to recover toward top end lifting in part 2 with the increased time leftover. For athletes less worried about scoring, find the highest threshold pace to hold without redlining during Part 1.

STIMULUS – Heavy breathing triplet that will tax the legs and the lungs. In any one movement you could go too hard and really mess up the rest of the workout. So depending on your fitness and proficiency with the movements, you will need to make some
individual adjustments.
In general, rows and thrusters should be around 1:00 / :45 / :30. The burpees are an area where you can pace a little and not lose too much time…don’t lose the workout in the set of 21. Fittest should aim to increase or sustain speed as they go, 90%+. Intermediates should look for same 75-80% effort start to finish.
Fittest athletes could be around 7+ mins depending on pain threshold (scary!). Looking for all athletes to be in the 9-12
range.


Wodapalooza Online  Qualifier
WEEK 3 // WORKOUT 5 & 6

ON A 15:00 RUNNING CLOCK
I. FOR TIME
21-15-9
Thruster 95/65
Cal Row
Burpee Over Rower

-12:00 HARD CAP ON PART ITHEN IMMEDIATELY INTO

II. IN THE REMAINING TIME

1RM CLEAN & JERK

-15:00 HARD CAP ON ENTIRE WORKOUT-