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Friday 10/27 WoD

27
Oct

Friday 10/27 WoD

SKILL/STRENGTH

FITNESS
Push Press
1) 5 @ 6, 5 @ 7, 5 @ 8
2) accumulate 15 reps at 85%

*Notes
– Build over the first three sets to a challenging but technically sound set, leaving two good reps in the tank.
– Paused reps are performed at 85% of today’s heavy set of 5.
– Full three count pause at top, controlled eccentric.

TIMECAP: 20:00

PERFORMANCE:
Push Press
40 Paused Reps @ 90% of last week’s top set of 5

* Notes
– If athletes did not perform last week’s push presses (Day 2 Extra Work), they should perform that workout here.
– Athletes may accumulate the reps in any way, but should keep all sets submaximal

TIMECAP: 20:00

 

WOD

FITNESS
4 Rounds For Time:
15 Box Jumps, 24″/20″
10 Deadlifts, 155#/115# (Masters: 135/95)
5 Front Squats, 155#/115# (Masters: 135/95)

TIMECAP: 15:00

SCALING GUIDE
– Box Jump: Athlete should be able to complete each round in no more than 1:00. Scale repetitions and/or box height accordingly. Scale movement to step-up.
– Deadlift: Athlete should be able to complete each round in no more than 1:00.
– Front Squat: Scale weight load accordingly.

PERFORMANCE
4 Rounds For Time:
15 Box Jumps, 24″/20″
10 Deadlifts, 185#/125#
5 Front Squats

TIMECAP: 15:00

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