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Monday 5/1 WoD

30
Apr

Monday 5/1 WoD

STRENGTH:
Split Jerk 3RM
TIMECAP: 20:00

WOD:
3 Rounds For Time:
30 Power Snatch, 75#/55#
2 Rope Climbs

TIMECAP: 15:00

GEAR: 2

SCALING GUIDE
Squat Snatch: Athlete should be able to complete each round in no more than 2 minutes.
MOD1: Scale repititions/load
MOD2: Power Snatch + OHS
Rope Climb: Athlete should be able to work at a rate of 2 rope climbs per minute or faster.
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls
Scale Up: Legelss for some or all reps

 

EXTRA WORK:
1) Row 70 Minutes @ 6

GYMNASTICS WORK:
1a) Single Arm Dumbbell Row, 4×10
*pause at top, control down

1b) Tricep Dumbbell Kickbacks, 4×15-20

CORE WORK:
5 Sets:
– Plank Toe Slides, 5×15-20

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