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Wednesday 10/11 WoD

10
Oct

Wednesday 10/11 WoD

SKILL/STRENGTH

FITNESS & PERFORMANCE
Back Squat
90% x Max Reps x 1

Notes
Athletes who do not have an established 1RM should simply progress the weight up based on their AMRAP 20 @ 85% from two weeks ago (170925 – Day 5).
Athletes are aiming for volitional failure and should not push to the point where they actually miss a rep.

TIMECAP: 15:00

WOD

FITNESS
@ 0:00
4 Rounds For Time:
100m Run
5 Squat Snatch, 135#/95#

@ 10:00
3 Rounds For Time:
300m Run
10 Burpees Over Bar

@ 20:00
2 Rounds For Time:
600m Run
15 Kettlebell Swings, 32kg/24kg

TIMECAP: 30:00

SCALING GUIDE

  • Run: This workout is designed assuming the the athlete will maintain at least a 2:30/400m pace even at their most fatigued. For athletes who are unlikely to do so, scale distance accordingly, particularly the 300s and 600s.
  • Squat Snatch: Athlete should be able to work in fast singles, taking no more than 45 seconds per round, maximum. Scale load accordingly. Movement may be scaled to power snatch, heavy dumbbell snatch, or light dumbbell snatch (10 reps, alternating) depending on athletes proficiency.
  • Burpee: Athletes should be able to complete each round in no more than 45 seconds, maximum. Scale repetitions accordingly. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. If necessary for safety, athletes may step over the rower rather than jump.
  • Kettlebell Swing: Athlete should be able to perform unbroken sets on both rounds. Scale load accordingly. For athletes who cannot maintain safe position with overhead swings, scale to Russian swings.”

PERFORMANCE
@ 0:00
4 Rounds For Time:
200m Run
5 Squat Snatch, 135#/95#

@ 10:00
3 Rounds For Time:
400m Run
10 Burpees Over Bar

@ 20:00
2 Rounds For Time:
800m Run
20 Kettlebell Swings, 32kg/24kg

TIMECAP: 30:00

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