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Thursday 9/8 WoD

7
Sep

Thursday 9/8 WoD

SKILL/STRENGTH:
Clean & Jerk to max
(TIMECAP: 20:00)

CONDITIONING:
“Nancy”
5 Rounds For Time:
400m Run
15 Overhead Squats, 95#/65#
(TIMECAP: 20:00, TARGET INTENSITY: 9)

SCALING GUIDE
Run: Consider scaling run distance to 300m, or even 200m, for athletes who will lose substantial intensity on the run. There is a time to slog through runs – this isn’t it. Athlete should be able to complete the run in two minutes or less. Scale accordingly.

Overhead Squat: Athlete should be able to complete each round in no more than two sets and no more than sixty seconds. Scale load and/or reps accordingly. For athletes who cannot perform technically sound overhead squats under fatigue, scale to Goblet Squats.

EXTRA WORK

  1. 1 Power Snatch + 1 Snatch Balance, build to max
  2. CORE: Toe Slides/Pike Ups (using a rower): 5×5-8reps
    *Rest = 90sec./set

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