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Monday 11/6 WoD

5
Nov

Monday 11/6 WoD

….. One Last Reminder ……

 


SKILL/STRENGTH

FITNESS
Part 1) Split Jerk: 3-3-3
*Notes:
– Build over the first three sets to a challenging but not quite maximal weight

Part 2) 3×3
– Use 90-95% of Part 1 heaviest weight for your remaining three sets.

TIME = 20:00

PERFORMANCE
Split Jerk: 5×3

*Notes:
– use 95% of last week’s top set
– If athlete did not perform last week’s split jerks (10/31), they should perform the “FITNESS” workout instead.

WOD

FITNESS
For Time:
50 Double Unders
40 Wall Ball, 20# to 10’/14# to 9′
50 Double Unders
30 Bar Facing Burpees
50 Double Unders
20 Shoulder-to-Overhead, 135#/95#

TIMECAP: 18:00

SCALING GUIDE
– Double Under: Athlete should be able to complete rounds in 1:00-1:15 respectively. Scale repetitions accordingly. Scale movement to single under.
– Wall Ball: Athlete should be able to complete wall ball in no more than 2:30. Scale height/load accordingly.
– Burpee: Athlete should be able to complete burpees in no more than 3:00. Scale repetitons accordingly.
– Shoulder-to-Overhead: Athlete should be able to complete STOH in no more than three sets. Scale load accordingly.

PERFORMANCE
For Time:
100 Double Unders
50 Wall Ball, 20# to 10’/14# to 9′
75 Double Unders
40/30 Ring Dips
50 Double Unders
30 Bar Facing Burpees
25 Double Unders
10 Shoulder-to-Overhead, 185#/125#

TIMECAP: 18:00


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