Call Us: (703) 688-2397

Monday 3/20 WoD

19
Mar

Monday 3/20 WoD

STRENGTH/SKILL
Hang Snatch 5RM
TIMECAP: 20:00

WOD:
Helen
3 Rounds For Time:
Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pullups
(TIMECAP: 15:00)

SCALING GUIDE
Run: For athletes who are likely to run slower than 3:00/400m, reduce distance to 300m.
Kettlebell Swing: Athlete should be able to complete each round in no more than 60 seconds. Scale load and/or repetitions accordingly.
Pullup: Athlete should be able to complete each round in no more than 45 seconds. Scale repetitions accordingly. Scale movement to jumping pullups.

 

EXTRA WORK:
Clean 5×1

Notes
Moderately heavy, focus on speed and technique. Don’t go for max or miss a bunch of reps.

GYMNASTICS WORK:
1) 3 Sets: Handstand Walks
– Beginner: Wall Facing/Wall Supported Lateral HS Walk x 5 steps/side + Static Wall Facing Hold x :20-:30s
– Intermediate: Handstand Kick Up x 10
– Advanced: Static Free Standing HS Hold x :5s -:15s

2) AFAP:
1-2-3-4-5-etc.
Toe to Bar
Burpee

*perform 1 rep of each, rest remaining minute
*add 1 additional rep each new minute until you can’t complete that round within the minute

Leave a Reply