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Monday 3/6 WoD

5
Mar

Monday 3/6 WoD

STRENGTH/SKILL
Back Squat 1RM
TIMECAP: 20:00

WOD:
As Far As Possible in 10 Minutes:
3 Overhead Squats, 95#/65#
3 Bar Facing Burpees
6 Overhead Squats
6 Bar Facing Burpees
9 Overhead Squats
9 Bar Facing Burpees
Etc

SCALING GUIDE
Overhead Squat: Athlete should be able to perform at least through the set of 12 unbroken.
MOD1: Scale load accordingly
MOD2: Front Squat or Goblet Squat
Bar Facing Burpee: For deconditioned athletes, scale burpee repetitions to be 2/3 or 1/3 of OHS (e.g. first round is 3 OHS and 1 or 2 burpees, second round is 6 OHS and 2 or 4 burpees, etc).
MOD1: Squat thrust (down to top of push up then back up)

EXTRA WORK:
15 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlifts/side
10 Half Kneeling Split Squats/Side
10 Sumo Good Mornings

Notes
If athlete increases loads used from last week, increase should be small.

GYMNASTICS WORK:
1a) Strict Chest 2 Bar Pull Ups, 5×3-5 (TEMPO: X241)
1b) Barbell Roll Ups, 5×20

2) Volume Accumulation 8 minutes: Strict Handstand Push Ups
– Beginner: Eccentric Lowering x :3sec – :4sec to abmat
– Intermediate: 1-2 reps per set
– Advanced: 2-4 reps per set

3) Hanging Straight Leg Raises, 4×5-10

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