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Monday 9/25 WoD

24
Sep

Monday 9/25 WoD

SKILL/STRENGTH

FITNESS
Push Press
Complete 35 Reps in 20:00 @ 85% of 1RM

PERFORMANCE
Push Press
Complete 35 Reps in 20:00 @ 85% of 1RM


Notes
– Athletes may perform reps in any scheme they’d like. However, their focus is keeping all sets submaximal, and all reps fast and technical.
If the athlete reaches 35 reps before the 20 minute clock is up, they’re done. It’s better to take all 20 minutes and keep all sets relatively easy.
– For athletes without an established 1RM, select a weight at coaches discretion which they can perform for technical and sound sets of 3-4 for the duration.

 

WOD

FITNESS
For Time:
100 Double Unders
30/20 Pullups
400m Run

TIMECAP: 8:00

PERFORMANCE
For Time:
150 Double Unders
50/40 Pullups
400m Run

TIMECAP: 8:00

SCALING GUIDE
– Double Under: Athlete should be able to complete double unders in no more than two minutes. Scale repetitions accordingly. Scale movement to single under.

– Pullup: Athlete should be able to complete pullups in no more than two minutes. Scale repetitions accordingly. Scale movement to jumping pullup. Make sure athletes performing jumping pullup know to jump and quickly drop, not slowly lower themselves.

– Run: For athletes who will run slower than a 2:30 400m, scale distance.

 

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