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Monday 5/15 WoD

14
May

Monday 5/15 WoD

STRENGTH:
Clean + Front Squat + Jerk 8×1
TIMECAP: 20:00

Notes
Athletes with an established 1RM clean & jerk should start at 75%. Athletes without an established 1RM should start at a weight they could comfortably triple with good mechanics. Add weight by feel, but the task today is to complete 8 good sets, not to hit a max.

WOD:
2:00 Clock:
15/10 Deficit Push Ups, 45 plate, 25 plate
10 One Legged Squats, alternating
Max Box Jump Overs in remaining time, 30″/24″

Repeat for a total of 4 rounds, resting 1:00 between rounds.

GEAR: 2

SCALING GUIDE
One Legged Squat: Athlete should be able to complete each set in no more than 30 seconds. Scale repetitions accordingly.
MOD1: Shrimp Squat (https://www.youtube.com/watch?v=n1fFQu5BV3g)
MOD2: Shrimp squat to shin (https://www.youtube.com/watch?v=fVNLnf9H8bc)
MOD3: Shrimp squat to shin on an elevated surface (such as a short stack of bumper plates.)

EXTRA WORK:
1) Single Arm DB/KB Bent Row, 4×12-15

2) Matador Dips, 4×10-15

CORE WORK:
5 Sets: Weighted V-Ups x 15-20

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