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Tuesday 5/2 WoD

1
May

Tuesday 5/2 WoD

SKILL:
Back Squat 5-5-5-5-5
TIMECAP: 20:00

Notes
Add 5-10lbs to each set from last week’s sets of 5. If athlete was not present for that workout, have them perform that instead.

WOD:
AMRAP 8:
4/3 Bar Muscle-Ups or Jumping Bar MU’s
4/3 Ring Dips
20 Double Unders

GEAR: 2

Immediately into:

AMRAP 8:
7 Toes-to-Bar
7 Pushups
200′ Shuttle Run (50′ out + 50′ back x 2)

GEAR: 2.5

No rest between AMRAPs, complete on a single 16 minute clock.

SCALING GUIDE
Bar Muscle-Up: Athlete should be able to complete each round in no more than 45 seconds
MOD1: Scale repetitions accordingly.
MOD2: Chest-to-bar pullup + Dips
MOD3: Pullups + Dips
MOD4: Ring Row + Dip
Ring Dip: Athlete should be able to complete each round in no more than 45 seconds.
MOD1: Scale load or reps
MOD2: Scale movement to bench dip (https://www.youtube.com/watch?v=i3_R9dDqNSM)
Double Under: Athlete should be able to complete each round in no more than 60 seconds.
MOD1: 2 Singles for 1 Double
Toes-to-Bar: Athlete should be able to complete each round in no more than 30 seconds.
MOD1: Scale Reps accordingly.
MOD2: Hanging straight leg raise, as high as possible.
MOD3: Knee tucks
MOD4: Knee tuck + Toes to KB Handle

EXTRA WORK:
1) Strict Pullup
2 x 2 Reps from Failure
2 x 1 Rep 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) Deadlift 5-5-5-5-5

Notes
Add 5-10lbs to each set from last week’s sets of 5. If athlete was not present for that workout, have them perform that instead.

CORE STRENGTH:
– Static DB/KB Hold (front rack), 5x:30sec.

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