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Tuesday 4/25 WoD

24
Apr

Tuesday 4/25 WoD

Big shout out to the Ladies of CFWS who represented CFWS this weekend at the Festivus Games!
Sue, Riley, Jesse, Melissa, Kristin!

A very big congratulations to Sue and Melissa with a Clean PR of 125# and to Riley with a 165#! 

 

 

SKILL:
Deadlift 5-5-5-5-5
TIMECAP: 20:00

Notes
Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.

WOD:
5 Rounds For Time:
15 Kettlebell Swings, 24kg/16kg
10 Chest-to-Bar Pullups

TIMECAP: 10:00

GEAR: 2.5

SCALING GUIDE
Dumbbell Hang Power Snatch: Athlete should be able to complete each round in no more than two sets with short break. Scale load accordingly.
Chest-to-Bar Pullup: Athlete should be able to complete each round in no more than three sets with short break. Scale repetitions accordingly. Scale movement to jumping chest-to-bar pullup. Make sure athletes performing jumping chest-to-bars know to jump and quickly drop, not slowly lower themselves.

EXTRA WORK:
1) Strict Pullup 4 x 2-3 Reps from Failure

SCALING GUIDE
Athletes who can perform more than 10 reps per set while leaving 2-3 in the tank should add weight.
Scale down to one of the following, listed from highest to lowest strength/proficiency:
-Chin-Up Negative, 4-5 Sets, work towards being able to do 5 consecutive reps of 10 seconds each (https://youtu.be/OqryFFiR7i4)
-Piked Assisted Pullup, 4-5 sets, work towards being able to do 5 reps with a 10 second negative on each one (https://youtu.be/JpM5cOf6Ntw)
-Chin Hang, 4-5 sets, work towards a 45 second hold (https://youtu.be/-MI2VbEVHXg)

2) Power Clean + Power Jerk + Jerk, Build to Max

Notes
No more than two misses at top weight.

CORE STRENGTH:
5 Sets:
1) Side Plank x :60seconds/side

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