Call Us: (703) 688-2397

Friday 4/7 WoD

7
Apr

Friday 4/7 WoD

SKILL/STRENGTH:
Push Press 10-10-10-10

Notes
Add 5-10lbs to each set from last week’s sets of 10. If the athlete did not perform that workout, have them do that instead.

WOD:
3 Rounds For Time:
500m Row or 400m Run
5/3 Bar Muscle-Ups or Jumping Bar MUs
or
10 Jumping Chest to Bar Pull Ups

TIMECAP: 15:00

SCALING GUIDE
Bar Muscle-Up: Athlete should be able to complete each round in no more than 90 seconds.
MOD1: Scale repetitions accordingly.
MOD2: Jumping bar muscle-up.

EXTRA WORK:
1) Power Snatch, 40 For Time, 115#/75#
TIMECAP: 4:00

SCALING GUIDE
Athlete should be able to work at a rate of 10 reps per minute or faster. Scale load accordingly. There is no movement scale here – athletes who are not proficient with the power snatch should not perform this.

2) EMOM 16, alternating:
a) 5 Back Squats, use 90% of top set from Day 3 of this wek
b) 6/3 Strict Handstand Pushups

Notes
Back Squat: If the athlete was not present for that workout, they can perform that here instead (and do some strict HSPU work if desired.)
Strict Handstand Pushup: Sets should be submaximal. Reduce repetitions accordingly. For athletes who will not be at all challenged by these repetitions, go up as far as 8. If 8 repetitions is still very easy, add deficit.

Leave a Reply