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Thursday 10/5 WoD

4
Oct

Thursday 10/5 WoD

SKILL/STRENGTH

FITNESS
Clean Pull + Power Clean + Clean
8×1, use 95% of last week’s top set

Notes
If athlete did not perform last week’s cleans (in weekly extra work), they should perform that workout here instead.
Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.

TIMECAP: 20:00

PERFORMANCE

Clean Pull + Power Clean + Clean
8×1, use 95% of last week’s top set

 

WOD

FITNESS
Dumbbell Snatch/Box Jump/Handstand Pushup
3 Rounds For Total Time:
16 Dumbbell Snatch, 50#/35#, alternating
12 Box Jumps, 24″/20″
9 Ring Pushups
1:00 Rest

TIMECAP: 14:00
GEAR: 2.5

SCALING GUIDE

  • Dumbbell Snatch: Athlete should be able to complete each round in no more than 45 seconds. Scale load acccordingly.
  • Box Jump: Athlete should be able to complete each round in no more than 45 seconds. Scale height accordingly. Scale movement to step-ups.

PERFORMANCE
3 Rounds For Total Time:
16 Dumbbell Snatch, 50#/35#, alternating
12 Box Jumps, 30″/24″
9 Handstand Pushups
1:00 Rest

TIMECAP: 14:00

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