Call Us: (703) 688-2397

Thursday 11/30 WoD

29
Nov

Thursday 11/30 WoD

SKILL/STRENGTH

FITNESS:
Push Press

Part 1) 3-3-3: Build over the first three sets to a challenging but technically sound set
Part 2) 15 paused reps at 80% of today’s heaviest set of 3 reps

*TIMECAP = 20:00


PERFORMANCE:
Push Press

Part 1) 4×3, use 90-95% of last week’s 3 @ 8
Part 2) 4×3 @ 31X1 Tempo, use 80-85% of last week’s 3 @ 8

*If you didn’t perform the Push Press from last week, perform the FITNESS portion

WOD

FITNESS
5 Rounds For Time:
12 Deadlifts, 115#/75#
9 Box Jumps, 24″/20″
6 Thrusters, 115#/75#

TIMECAP: 9:00

SCALING GUIDE
Deadlift: Athlete should be able to complete every round unbroken with good mechanics.
Box Jump: Athlete should be able to complete each round in no more than 0:30. Scale height/reps accordingly. Scale movement to step-up.
Thruster: Athlete should be able to complete each round unbroken, but it should be a push to do so in the last couple of rounds. Scale load accordingly.

PERFORMANCE:
5 Rounds For Time:
12 Deadlifts, 135#/95#
9 Box Jumps, 24″/20″
6 Thrusters, 135#/95#

TIMECAP: 9:00

Leave a Reply