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Tuesday 1/31 WoD

30
Jan

Tuesday 1/31 WoD

STRENGTH/SKILL:
Back Squat 4-4-4-4-4
(TIMECAP: 25:00)

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.

WOD:
5 Rounds for Total Reps:
0:30 Row for Calories
0:30 Rest
0:30 Thrusters, 95#/65#
0:30 Rest

SCALING GUIDE
Thruster: Athlete should be able to work for the entire 30 second interval. Scale load accordingly.

 

EXTRA WORK:
1) Push Press 5-5-5-5

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

2) Low Hang Snatch + Overhead Squat 12×1 EMOM

Notes
Low hang should go as close to the floor as possible without touching.
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts.

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