Call Us: (703) 688-2397

Monday 4/24 WoD

23
Apr

Monday 4/24 WoD

STRENGTH:
Back Squat 5-5-5-5-5
TIMECAP: 20:00

Notes
Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.

WOD:
For Time:
5 Thrusters, 145#/100#
15 Wall Ball, 20#/14# to 10’/9′
10 Thrusters
30 Wall Ball
15 Thrusters
60 Wall Ball

TIMECAP: 12:00

GEAR: 2

SCALING GUIDE
Thruster: Athlete should be able to perform the first set unbroken, and never drop below sets of three with short rests. Scale load accordingly.
Wall Ball: Athlete should be able to work in sets of no less than 10 with short (5 second or less) breaks for the duration of the workout. Scale height and/or load and/or reps accordingly.

EXTRA WORK:
1) Run 3-5x800m @ 9
Work: Rest 1:1

2) No Hands/No Feet Snatch 5×2

Notes
Add 5-10lbs to last week’s top weight. If athlete was not present for that workout, perform that instead. Athletes who performed classical snatches in that workout should do so here.

GYMNASTICS WORK:
EMOM x 10, alternating:
a) Butterfly / Kipping Pull Ups x 3-6 or Kipping Swings x 10
b) GHD Sit Ups x 10-15

Leave a Reply