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Monday 5/22 WoD

21
May

Monday 5/22 WoD

STRENGTH:
Deadlift, Build to Heavy 3
TIMECAP: 15:00

Notes
This should be a challenging but technically sound, NOT maximal set. Leave 1 rep in the tank.

WOD:
8 Rounds For Time:
3 Deadlifts, 315#/205#
5 Pullups
7 Pushups
9 Squats

TIMECAP: 24:00
GEAR: 2.5

SCALING GUIDE
Deadlift: Athlete should be able to complete each round in no more than 20 seconds. Scale load accordingly.
Pullup: Athlete should be able to complete each round in no more than 20 seconds.
MOD1: Scale repetitionsaccordingly
MOD2: Pull-up from lower bar
MOD3: Ring Rows
Pushup: Athlete should be able to complete each round in no more than 40 seconds. Scale repetitions or movement accordingly.
Squat: Athlete should be able to complete each round in more than 40 seconds. Scale repetitions accordingly.

 

EXTRA WORK:
1) Single Arm DB Press (TEMPO: X232), 4×10/arm

2) Strict Chin Ups (TEMPO: X232), 4×5

CORE WORK:
Double Tabata of: Hollow Rocks = 16 rounds

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