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Thursday 10/12 WoD

11
Oct

Thursday 10/12 WoD

SKILL/STRENGTH

FITNESS & PERFORMANCE
Conventional Deadlift
85% x Max Reps x 1

Notes

  • Maintain technical integrity.
  • No touch-and-go reps.
  • Athletes should keep their hands on the bar to preserve this as as single set.
  • Athletes who do not have an established 1RM should simply progress the weight up based on their AMRAP 20 @ 80% from two weeks ago (170925 – Day 2).
  • Athletes are aiming for volitional failure and should not push to the point where they actually miss a rep.

    TIMECAP: 15:00

WOD

FITNESS
For Time:
120 Double Unders
40 Toes-to-Bar
60 Overhead Squats, 95#/65#
40 Box Jump Overs, 24″/20″
120 Double Unders

TIMECAP: 22:00

SCALING GUIDE

  • Double Unders: Athlete should be able to complete each round in no more than 4:00. Scale repetitions accordingly. Scale movement to single unders.
  • Toes-to-Bar: Athlete should be able to complete the Toes-to-Bar in no more than 4:00. Scale repetitions accordingly. Scale movement to hanging straight leg raise or toes-to-kettlebell.
  • Overhead Squat: Athlete should be able to complete the overhead squats in no more than 4:00. Scale load accordingly. For athletes who cannot or should not perform overhead squats under fatigue, scale movement to Goblet squat.
  • Box Jump Over: Athlete should be able to complete the box jump overs in no more than 3:00. Scale height accordingly. Scale movement to step up and over.

PERFORMANCE
For Time:
200 Double Unders
50 Toes-to-Bar
50 Overhead Squats, 135#/95#
50 Box Jump Overs, 24″/20″
200 Double Unders

TIMECAP: 22:00

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