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Friday 9/16 WoD

15
Sep

Friday 9/16 WoD

caeca14caf425c6de80bd94f29f63f0a1c5197fecabd50b1b1d916a79d9b8685GOOD LUCK to all of our athletes who will be testing the Advance Class Baseline WOD this Saturday at 11:00am.  

Trust in yourself!  You got this!


STRENGTH:
Romanian Deadlift 8-8-8-8
(TIMECAP: 20:00)

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

CONDITIONING
For Time:
50 One Legged Squats, alternating
Row 1000m
50 Deadlifts, moderately heavy
(TIMECAP: 20:00, TARGET INTENSITY: 9)

SCALING GUIDE
– One Legged Squat:
– – Use band, supported by rig
– – One legged squat with counterbalance
– – One legged squat on box, free leg trailing
– Row: If athletes row time is slower than a 2:30 500m Split, scale distance to 750m.
– Deadlift: Athlete should be able to perform at minimum 5 reps per set

EXTRA WORK
1) Front Squat 7-7-7-7

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

2) GHD Sit Ups: 3×15-30

 

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