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Monday 6/5 WoD

4
Jun

Monday 6/5 WoD

GREAT JOB TO OUR ATHLETES WHO COMPETED AT THE ATLAS GAMES!
Craig, Christine, Jesse, Adriana and Mike B!

 

 

SKILL/STRENGTH:
“Grace”
30 Clean & Jerks For Time, 135#/95#

TIMECAP: 6:00
GEAR: 2.5

SCALING GUIDE
Scale load for athlete to be able to work at a minimum rate of 6 reps per minute with sound mechanics.
For less experienced athletes, scale movement to one of following, ranked from most to least complex:
(1) hang power clean & power jerk
(2) hang power clean & push press
(3) dumbbell hang power clean & push press

REST 4 MIN FROM TIMECAP.   AT 10:00MIN MARK, BEGIN WOD

WOD
3 Rounds For Time:
1000m Row
21 Deadlifts, 225#/155#

TIMECAP: 20:00
GEAR: 2.5

SCALING GUIDE:
Row: For athletes who will row slower than a 2:20/500m pace (average), reduce distance to 750m.
Deadlift: Athlete should be able to complete each round in no more than three sets with short rests, preferably two. Scale load accordingly. For athletes who cannot/should not perform high rep deadlifts under fatigue yet, scale movement to RDL or deadlift from box.

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