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Friday 9/29 WoD

28
Sep

Friday 9/29 WoD

SKILL/STRENGTH

FITNESS
Back Squat
Complete 40 reps in 20:00 @ 85% of 1RM

PERFORMANCE
Back Squat
Complete 40 reps in 20:00 @ 85% of 1RM

Notes

  • Athletes may perform reps in any scheme they’d like. However, their focus is keeping all sets submaximal, and all reps fast and technical.
  • If the athlete reaches 40 reps before the 20 minute clock is up, they’re done. It’s better to take all 20 minutes and keep all sets relatively easy.
  • For athletes without an established 1RM, select a weight at coaches discretion which they can perform for technical and sound sets of 3-4 for the duration

WOD

FITNESS

For Time:
3/2 Rope Climbs, 15′ Ascent
75 Thrusters, 75#/55#
3/2 Rope Climbs, 15′ Ascent
50 Overhead Squats, 75#/55#
3/2 Rope Climbs, 15′ Ascent
75 Butterfly Sit-Ups

TIMECAP: 18:00

PERFORMANCE
For Time:
4/3 Rope Climbs, 15′ Ascent
75 Thrusters, 75#/55#
4/3 Rope Climbs, 15′ Ascent
50 Overhead Squats, 75#/55#
4/3 Rope Climbs, 15′ Ascent
75 GHD Sit Ups

TIMECAP: 18:00

SCALING GUIDE

  • Rope Climb: Athlete should be able to complete each round in no more than 90 seconds. Scale repetitions accordingly. Scale movement to partial rope climb, long, medium, or short rope pull, or lying-to-standing rope climb.
  • Thruster: Athlete should be able to complete thrusters in no more than five minutes. Scale load accordingly.’
  • Overhead Squat: Athlete should be able to complete overhead squats in no more than three minutes. Scale load accordingly. Scale movement to Goblet squat for athletes who cannot safely perform OHS under fatigue.
  • Sit-Up: Athlete should be able to complete sit-ups in no more than three minutes. Scale repetitions accordingly.

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