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Friday 5/5 WoD

3
May

Friday 5/5 WoD

SKILL/STRENGTH:
Kipping/Butterly Pull Ups: 12 minutes

*Position Skill Work

WOD:
AMRAP 14:
21 Butterfly Sit-Ups
12 Chest-to-Bar Pullups
6 Strict Handstand Pushups

GEAR: 2

SCALING GUIDE
Sit-Up: For athletes who lack the abdominal strength to perform Butterfly Sit-Ups without excessive momentum from the arms, scale to sit-ups with feet anchored.
Chest-to-Bar Pullup: Allow athletes to struggle through in small sets so long as they can keep performing them
MOD1: Scale repetitionsaccordingly
MOD2: Pull-up
MOD3: Ring Rows
Strict Handstand Pushup: Advanced athletes who will find sets of 9 SHSPU easy may add a deficit. Scale movement to one of the following, listed from highest to lowest proficiency:
-Handstand Pushup Negative (https://www.youtube.com/watch?v=mo-e2VKPPoU)
-Box L Headstand Pushup (https://www.youtube.com/watch?v=titO9jhlZ6c)
-Box L Headstand Pushup Negative (https://www.youtube.com/watch?v=78vt3_UMTgE)

EXTRA WORK:
1) Hip Extension 4×15

Notes
Slow eccentric, explosive concentric. Athletes may add load by holding a plate across their chest if this will be very easy for them.

2) Power Snatch, 30 For Time, 155#/105#

TIMECAP: 5:00

SCALING GUIDE
Scale load for athlete to stay within timecap. There is no movement scale for this workout – athletes who are not yet proficient with the power snatch should not perform this.

CORE STRENGTH:
EMOM x 10:
Toes to Bar x 3-6

 

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