Call Us: (703) 688-2397

Thursday 4/13 WoD

12
Apr

Thursday 4/13 WoD

SKILL/STRENGTH:
Split Jerk 5RM

TIMECAP: 20:00

WOD:
100 Burpees
Every minute on the minute, starting at 0:00, perform 5 power snatches, 95#/65#

TIMECAP: 12:00

GEAR: 3

SCALING GUIDE
Burpee: 100 burpees is a lot of burpees. Scale repetitions for deconditioned/novice clients to avoid debilitating soreness. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. Alternatively, burpees to a bench may help sustain the intensity
Power Snatch: Athlete should be able to perform each set unbroken and touch-and-go. Scale load accordingly. Scale movement to 6 dumbbell hang power snatch, alternating after 3 reps.

EXTRA WORK:
Strict Handstand Pushup, 50/35 For Time

TIMECAP: 10:00

SCALING GUIDE
Athlete should be able to work at a minimum rate of 5/3.5 (3.5 would mean 4 reps/minute for 5 minutes then 3 reps/minute for 5 minutes, or some permutation thereof.) Scale movement to one of the following, in descending order of difficulty:
-Handstand Pushup Negative, Accumulate 25 reps (10:00 cap) (https://www.youtube.com/watch?v=mo-e2VKPPoU)
-Box L Headstand pushup, 50/35 For Time (or scaled for timecap) (https://www.youtube.com/watch?v=titO9jhlZ6c)
-Box L Headstand Pushup Negative, accumulate 25 reps (10:00 cap)
-Bench Dip, 60/40 For Time (or scaled for timecap) (https://www.youtube.com/watch?v=i3_R9dDqNSM)

2) 2 Rounds For Time:
30 One Legged Squats, alternating
800m Run

TIMECAP: 17:00

GEAR: 2

SCALING GUIDE
Run: For athletes who are likely to run slower than 2:30/400m, scale distance to 600m.
One Legged Squat: Athlete should be able to complete each round in no more than two minutes. Scale repetitions accordingly. Scale movement to one of the following, in descending order of difficulty:
-Candlestick Pistol (https://www.youtube.com/watch?v=Ci7npKpqWKM)
-Shrimp Squat (https://www.youtube.com/watch?v=n1fFQu5BV3g)
-Shrimp Squat to Shin (https://www.youtube.com/watch?v=fVNLnf9H8bc)
-Lateral Squat (https://www.youtube.com/watch?v=s_8ffHli9rk)
-Rock and Roll Squat https://www.youtube.com/watch?v=e6nWBzsEdqs

Leave a Reply