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Tuesday 8/1 WoD

31
Jul

Tuesday 8/1 WoD

SKILL/STRENGTH:
Back Squat
5RM

TIMECAP: 20:00

WOD:
Assault Bike Or Row
Every 2:00 x 12:
0:30 Max Calories

GEAR: 3

Notes
If available, assault bike is preferable to row. If you have both, but not enough of one or of the other, athletes may switch machines each interval.
Deconditioned athletes who will have trouble sustaining intensity should reduce work duration, number of intervals, or both.

 

EXTRA WORK:
Barbell Thruster
For Time:
21 Thrusters, 115#/75#
15 Thrusters, 155#/105#
9 Thrusters, 185#/115#

TIMECAP: 6:00
GEAR: 2

SCALING GUIDE
Set 1: Athlete should be able to complete in no more than two sets with short break. Scale load accordingly.
Set 2: Athlete should be able to complete in no more than three sets with short breaks. Scale load accordingly.
Set 3: Athlete should be able to complete in no more than three sets with short breaks. Scale load accordingly.

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