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Monday 4/17 WoD

17
Apr

Monday 4/17 WoD

STRENGTH:
Hang Clean (above knee) 5×3
TIMECAP: 20:00

Notes
Add 5-15lbs to top weight from two weeks ago. If the athlete was not present for that workout, they should perform that instead.

WOD:
7 Rounds For Time:
7 Hang Squat Cleans, 95#/65#
7/5 Assault Bike OR Row Calories

TIMECAP: 10:00

GEAR: 3

SCALING GUIDE
Hang Squat Clean: Athlete should be able to complete each round unbroken. Scale load accordingly. Novice athletes may perform dumbbell hang squat cleans.
Assault Bike/Row: Very deconditioned athletes may reduce calories to keep intensity high.

EXTRA WORK:
1) Back Squat 4×5, use 75% of 10RM

Notes
If athlete did not perform last week’s 10RM, they may do so here. No down sets!

2) For Time:
9-6-3 Bar Muscle-Up
Alternate With
3-2-1 Rope Climb, 15′ Ascent

TIMECAP: 10:00

GEAR: 1.5

SCALING GUIDE
Bar Muscle-Up: Athlete should be able to complete each round in no more than 2 minutes. Scale repetitions accordingly. Scale movement to jumping muscle-up.
Rope Climb: Athlete should be able to complete each round in no more than 1 minute. Scale repetitions accordingly. Movement may be scaled up to legless rope climb for more advanced athletes. Scale movement down to partial rope climbs or, for athletes who cannot perform rope climbs at all, substitute rope pulls, wherein the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet

GYMNASTICS WORK:

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