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Tuesday 4/18 WoD

17
Apr

Tuesday 4/18 WoD

SKILL:
5 Rounds For Time:
4/2 Muscle-Ups
12 Dumbbell Thrusters

TIMECAP: 15:00

GEAR: 2

SCALING GUIDE
Muscle-Up: Athlete should be able to complete each round in no more than 90 seconds. Scale repetitions accordingly. Scale movement to 6/4 Strict Pullups + 6/4 Strict Ring Dips, or 6 Ring Rows + 6 Pushups.
Thruster: Athlete should be able to complete each round unbroken. Select load accordingly. Recommended RX = 50#/35#.

WOD:
3 Rounds For Time:
20 Kettlebell Swings, 32kg/24kg
100 Double Unders

TIMECAP: 9:00

GEAR: 3

SCALING GUIDE
Kettlebell Swing: Athlete should be able to complete each round in no more than two sets. Scale load accordingly. Athletes who lack the stability/mobility to go overhead may perform Russian Kettlebell Swings.
Double Under: Athlete should be able to complete each round in no more than two minutes. Scale repetitions accordingly. Scale movement to 1-2x single unders, at coach’s discretion.

EXTRA WORK:
1) Overhead Squat 8-8-8, 2×8

Notes
Build over the first three sets to a weight which is challenging, but repeatable with good technique. Repeat that weight for the remaining two sets.

CORE STRENGTH:

1) Toe Slides: 5×10-15

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