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Tuesday 11/15 WoD

14
Nov

Tuesday 11/15 WoD

CONDITIONING:
@ 0:00
AMRAP 10:
10 Squat Cleans, 185#/125#
50 Double Unders

@ 10:00
AMRAP 10:
10 Ring Rows
Run 200m

@ 20:00
AMRAP 10:
10 Deadlifts, 185#/125#
50 Double Unders

@ 30:00
AMRAP 10:
10 Pushups
Run 200m

All four of these AMRAPs roll straight through, so you are working for 40 minutes non-stop.
(TARGET INTENSITY: 9)

SCALING GUIDE
Squat Clean:
MOD1: Scale load to be able to work in singles with no more than about 15 seconds rest between reps
MOD2: Hang power clean.
Ring Rows:
MOD1: Elevate feet onto box = RX+
Deadlift: Scale load to be able to work in sets of 3-5 or more for entire workout, with good mechanics and no more than about 15 seconds
Pushup: *must touch sternum to abmat
MOD1: Deficit Push Ups (with hands on bumper plates) = RX+
MOD2: Band assisted using rig
Double Under:
MOD1: 2singles for 1 double

EXTRA WORK:
Every Minute for 20 Minutes: 1 Power Clean & Jerk

Notes
Athletes who have a 1RM clean & jerk should start at 60-65% of 1RM. Add weight after no fewer than two sets, no more than four sets.
Athletes who do not have a 1RM clean & jerk, or who’s 1RM clean & jerk is not current, should start at a weight which they could easily perform for the entire 20 minutes, at coach’s discretion.

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