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Friday 5/19 WoD

18
May

Friday 5/19 WoD

SKILL/STRENGTH:
Split Jerk 5×2
TIMECAP: 20:00

Notes
Add 5-10lbs to top set from last week for all five sets. If athlete did not perform that workout (it was extra work), have them do that instead (2-2-2, 3×2.)

WOD:
Every 4:00 x 4 Sets:
20/15 Calorie Row
15 DB Cleans, 35#/20#
10 Burpees

GEAR: 3

SCALING GUIDE
Row: Athlete should be able to complete row in no more than 2:30. Scale calories accordingly.
Shoulder-to-Overhead: Athlete should be able to complete every round unbroken. Scale load and/or repetitions accordingly.
Burpee: Deconditioned athletes should scale reps to maintain very high intensity. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. Alternatively, burpees to a bench may help sustain the intensity

EXTRA WORK:
1) Clean 5×2

Notes
Add 5-10lbs to top set from last week for all five sets. If athlete did not perform that workout (it was extra work), have them do that instead (2-2-2, 3×2.)

CORE STRENGTH:
4 Sets: Rotational Med Ball Throws x 12/side
*use brick wall outside

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