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Tuesday 8/15 WoD

14
Aug

Tuesday 8/15 WoD

SKILL/STRENGTH:
Front Squat
1-1-1-1, then 3×2

Notes
– Build over all four singles.
– The fourth set should be a MODERATE single
– Leave two reps in the tank
– Then perform three sets of two at 90% of today’s single.

TIMECAP: 20:00

WOD:
Thruster/Run/Thruster

For Time:
18 Thrusters, 115#/75#
800m Run
18 Thrusters, 115#/75#

TIMECAP: 9:00
GEAR: 2.5

SCALING GUIDE
Thruster: Athlete should be able to complete the first round in no more than two sets, second round in no more than three, with short breaks. Scale load accordingly. Advanced athletes may scale up to 135#.
Run: For athletes who will run slower than 2:30/400m, scale distance to 600m.

 

EXTRA WORK:
3 Sets, Not For Time:
20 Back Rack Walking Lunges
10 Single Arm Dumbbell Rows/side
0:30-0:45 Sorenson Hold

Notes
Mechanics and position take precedence over load. Athlete may perform this in a circuit, rotating exercises, or they may perform each movement independently.
Lunge: 20 = 10/side. Control eccentric, maintain posture.
Row: Pause at both ends. Full protraction at bottom, full retraction at top, control eccentric.
Sorenson Hold: No load. If athlete is not yet strong enough to perform this, or if you just don’t have enough GHDs, substitute Superman hold.

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