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Monday 7/24 WoD

23
Jul

Monday 7/24 WoD

SKILL/STRENGTH:
Front Squat
4-4-4-4-4

Notes
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.

TIMECAP: 20:00

WOD:
For Time:
100 Double Unders
15 Power Cleans, 185#/115#
400m Run

TIMECAP: 9:00
GEAR: 2.5

SCALING GUIDE
Double Under: Athlete should be able to complete 100 double unders in no more than 2:30.
MOD1: Scale Reptitions accordingly
MOD2: 2 Singles for 1 Double
Power Clean: Athlete should be able to complete 10 reps in no more than 1:30
MOD1: Scale Reptitions accordingly
Run: Athlete should be able to complete the run in no more than 2:30.
MOD1: Scale Reptitions accordingly

CORE WORK:
5 Sets:
1a) Hanging Leg Raises x 5-10 (raise to 90 degrees, lower with control)
1b) Alternating DB Bicep Curls x 10, arm

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