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Thursday 4/27 WoD

26
Apr

Thursday 4/27 WoD

SKILL/STRENGTH:
Clean Pull + Power Clean + Clean, Build to Max
TIMECAP: 20:00

WOD:
3 Rounds For Time:
3/2 Rope Climbs, 15′ Ascent
10/7 Strict Handstand Pushups
16 One Legged Squats, alternating

TIMECAP: 16:00

GEAR: 1.5

SCALING GUIDE
Rope Climb:
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls
Scale Up: Legelss for some or all reps
Strict Handstand Pushup: Athlete should be able to complete each round in no more than 90 seconds.
MOD1: Scale repititions accordingly
MOD2: Scale movement to Box L Headstand Pushup (https://www.youtube.com/watch?v=titO9jhlZ6c)
MOD3: Bench Dip (https://www.youtube.com/watch?v=i3_R9dDqNSM).
One Legged Squat: Athlete should be able to complete each round in no more than 90 seconds.
MOD1: Scale load accordingly.
MOD2: Very light weight for counterbalance
MOD3: Box variance

 

EXTRA WORK:
1) Back Squat 4×5

Notes
Use 90% of heaviest set from Day 1 of this week. If athlete was not present for that workout, have them perform that instead.

2) For Time:
30/25-20/15-10/5 Calorie Row
15-10-5 Dumbbell Thruster, 50#/35#

GEAR: 3

TIMECAP: 6:00

SCALING GUIDE
Row: Athlete should be able to complete the rowing in no more than 4 minutes total. Scale cals/round accordingly.
Dumbbell Thruster: Athlete should be able to complete each set unbroken. Scale load accordingly.

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