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Tuesday 11/28 WoD

27
Nov

Tuesday 11/28 WoD

SKILL/STRENGTH

FITNESS & PERFORMANCE:
Back Squat

Part 1) 3-3-3 : Build over the first three sets to a challenging but technically sound set
Part 2) 15 paused reps at 80% of today’s heaviest set

*TIMECAP = 20:00

WOD

FITNESS
AMRAP 14:
20 Wall Ball, 20#/14#
10 Toes-to-Bar
30′ Single Arm KB/DB Overhead Walking Lunge, 50/35# (switch arms every round)

SCALING GUIDE
Wall Ball: Athlete should be able to complete each round in no more than three sets with short breaks, preferably one or two. Scale load/reps accordingly.
Toes-to-Bar: Athlete should be able to complete each round in no more than three sets with short breaks.
Lunge: Weight should be challenging, but the athlete should be able to complete the earlier rounds unbroken and never go to more than two sets per round.

PERFORMANCE:
AMRAP 14:
20 Wall Ball, 20#/14#
15 Toes-to-Bar
30′ Single Arm KB/DB Overhead Walking Lunge, 50/35# (switch arms every round)

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