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Friday 1/6 WoD

5
Jan

Friday 1/6 WoD

SKILL/STRENGTH
Deadlift 5-5-5-5-5
(TIMECAP: 25:00)

Notes
Build over the first three sets. The third set should be well under maximal, leaving two good reps in the tank. Drop 10% for the fourth and fifth sets.

WOD
AMRAP 7:
5 Push Ups
10 Calorie Row
15 Box Jump Overs, 24″/20″

Rest 4:00

AMRAP 7:
5 Push Ups
10 Deadlifts, 185#/125#
15 Wall Ball, 20# to 10’/14# to 9′

SCALING GUIDE
Ring Dip: So long as athlete can complete each set in 45 seconds or less, allow them to perform ring dips even if they need to do singles.
MOD1: Scale repetitions
MOD2: Pushups
Box Jump Over: Scale height for athlete to be able to complete each round in 60 seconds or less.
MOD1: Scale reps accordingly
MOD2: Step ups
Deadlift: Athlete should be able to complete each round in no more than two sets with a short break while maintaining sound mechanics.
MOD1: Scale load
Wall Ball: Athelte should be able to complete each round in no more than two sets with a short break.
MOD1: Scale load

EXTRA WORK:
1) Back Squat 5×5, use 90% of this week’s heaviest set of 6

Notes
If the athlete did not complete this week’s sets of 6 back squats, perform that workout instead.

2) Snatch without Hook Grip 5×2, add 5-10lbs to last week’s triples

Notes
No hook grip, but feet move as normal. If the athlete did not perform last week’s triples, perform that workout instead.

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