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Tuesday 10/3 WoD

2
Oct

Tuesday 10/3 WoD

SKILL/STRENGTH

FITNESS
Split Jerk
5×5, use 95% of last week’s top working weight

Notes
If athlete did not perform last week’s split jerks (in weekly extra work), they should perform that workout here instead.

TIMECAP: 20:00

PERFORMANCE

Split Jerk
5×5, use 95% of last week’s top working weight

 

WOD

FITNESS

For Time:
“Kalsu”
100 Thrusters, 95#/65#
Every minute on the minute, starting at 0:00, perform five burpees.

GEAR: 2.5
TIMECAP: 15:00

SCALING GUIDE

  • Thruster: Athlete should be able to sustain a rate of 8 thrusters per minute. Scale load accordingly. For athletes who are not sufficiently conditioned to perform 100 thrusters without debilitating soreness, scale repetitions as well.
  • Burpee: 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

PERFORMANCE
“Kalsu”
For Time:
100 Thrusters, 135#/95#
*Every minute on the minute, starting at 0:00, perform five burpees.
**TIMECAP: 15:00

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