Call Us: (703) 688-2397

Wednesday 10/26 WoD

25
Oct

Wednesday 10/26 WoD

STRENGTH/SKILL:
Max Push Ups in 2 minutes, 3 Sets

*rest 2 minutes between each set
**SCORE = Total Push Up Reps after 3 sets

**STANDARD: must place 1 ABmat under chest to touch

CONDITIONING:
5 Rounds For Time:
10 Kettlebell Cleans, 24kg/16kg. left arm
10 Kettlebell Cleans, 24kg/16kg, right arm
10 Burpee Box Jumps, 24″/20″
(TIMECAP: 14:00, TARGET INTENSITY: 9)

SCALING GUIDE
Kettlebell Clean: Athlete should be able to complete each round in no more than two sets with short break. Scale load accordingly.
Burpee Box Jump: Scale heigh accordingly; Can Step up/down
MOD1: Burpee to squat thrust (down to top of push-up position, then back up, without bringing chest to floor)
MOD2: Burpee to a bench

EXTRA WORK:
5 Sets, Not For Time:
6-8 Weighted Pullups
6-8 Weighted Strict Ring Dips
Max Effort Toes-to-Bar Hold

Notes
Pullups & Dips:
MOD1: Bodyweight pullups/dips
MOD2: Partner assisted. (Have the assisting partner place their palms flat on the working partners back, around the bottom of the lats. The working partner initiates the movement, and the assisting partner follows them, assisting as much as needed to complete each repetition with full range of motion, but ensuring that the working partner does most of the work.)
Toes-to-Bar Hold: In all three exercises, emphasize active shoulders by engaging the lats (think about pulling the bar down.)
MOD1: Perform L-Hang or Tuck-Hang

Leave a Reply