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Wednesday 10/12 WoD

11
Oct

Wednesday 10/12 WoD

  • STRENGTH/SKILL:
    Pause Clean 2RM, then 90%x2x3
    (TIMECAP: 20:00)
     

    Notes: This is a full three second pause directly below the knee. I recommend having athletes count for each other.

  • CONDITIONING:
    “TK”
    AMRAP 20:
    8 Strict Pullups
    8 Box Jumps, 36″/28″
    12 Kettlebell Swings, 32kg/24kg
    (TARGET INTENSITY: 8.5)
     

    U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on Aug. 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar Province, Afghanistan. He is survived by his wife, Kami; son, Brody; daughter, Margaret; parents, George and Patricia; and brothers, John and George.Notes: At the top of the pullup, the chin must be both be higher than the bar and break the vertical plane of the bar, i.e. the chin cannot be behind the bar. Count the repetition upon returning, under control, to the hollow hang at the bottom, not when the chin clears the bar at the top.

    SCALING GUIDE
    Pull-up: As long as athletes can perform pullups at least in singles with short rest, do not scale repetitions. Perform Banded Pullups OR Strict Ring Row
    Box Jump: All athletes should be encouraged to STEP down, not jump down! Scale the height if necessary OR perform step-ups.
    Kettlebell Swing: Weight should be challenging but manageable.  Scale the load.

  • EXTRA WORK
    1) 5 Sets, Not For Time:
    5 Challenging Strict Handstand Pushups
    10 Two Dumbbell Bent-Over-Rows w/Pause
    Notes
    HSPU: This can be any variation of, or developmental exercise for, HSPU which challenges the athlete for five reps/set.
    HSPU1: Advanced Athletes should work on a challenging deficit
    HSPU2: Strict HSPU at level
    HSPU3: Pike pushups from box
    HSPU4: Strict DB or KB Press (mod heavy weight)

    Dumbbell Row: Stand with a dumbbell in each hand, neutral grip (palms facing thighs.) Perform an RDL-like movement until the torso is at approximately 45 degrees from the floor. In that position, row dumbbells up and back towards hip, focusing on keeping the shoulders down/relaxed. Pause briefly at top, then perform a controlled eccentric.

    2) Run 2x1600m @ 9, Work:Rest 1:1

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