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Tuesday 10/10 WoD

9
Oct

Tuesday 10/10 WoD

SKILL/STRENGTH

FITNESS & PERFORMANCE

Push Press
90% x Max Reps x 1

Notes
Athletes who do not have an established 1RM should simply progress the weight up based on their AMRAP 20 @ 85% from two weeks ago (170925 – Day 5).
Athletes are aiming for volitional failure and should not push to the point where they actually miss a rep.

TIMECAP: 15:00

WOD

FITNESS

AMRAP 14:
25 Power Cleans, 115#/75#
25 Wall Ball, 20# to 10’/14# to 9′
25/20 Calorie Assault Bike or Row

GEAR: 2.5

SCALING GUIDE

  • Power Clean: Athlete should be able to complete the round in no more than 1:30 without working at a maximum pace. Scale load accordingly. Scale movement to dumbbell hang power clean.
  • Wall Ball: Athlete should be able to complete the round in no more than 1:30. Scale load accordingly.
  • Assault Bike/Row: Athletes should be able to complete the round in no more than 1:30. Scale calories accordingly.
  • Handstand Pushups: Athletes should be able to complete the round in no more than 3:00. Scale repetitions accordingly. Scale movement to push press, selecting weight for same parameter (no more than 3:00 to complete set.)

PERFORMANCE
AMRAP 14:
25 Power Cleans, 135#/95#
25 Wall Ball, 30# to 10’/20# to 9′
25/20 Calorie Assault Bike or Row
25 Strict Handstand Push Ups

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