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Wednesday 10/25 WoD

24
Oct

Wednesday 10/25 WoD

SKILL/STRENGTH

FITNESS
Split Jerk
3-3-3, 2×3

*Notes
– Build over the first three a sets to challenging but technically sound weight.
– Repeat for two more sets.

TIMECAP: 20:00

PERFORMANCE:
Split Jerk
5×3, use 95% of last week’s top working weight

Notes
If athlete did not perform last week’s split jerks (Day 2 Extra Work), perform that workout here instead.

TIMECAP: 20:00

WOD

FITNESS
For Time:
Run 1 Mile
40 Burpees

TIMECAP: 16:00

SCALING GUIDE
– Run: For athletes who will run slower than a 2:30/400m pace, scale distance.
– Burpee: Athlete should be able to complete the burpees in no more than 4:00. 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. Alternatively, burpees to a bench may help sustain the intensity.

PERFORMANCE
For Time:
Run 1 Mile
40 Dumbbell Snatch, 50#/35#, alternate arms every 10 reps
20 Burpees, touch target 6″ above max reach

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