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Wednesday 11/22 WoD

21
Nov

Wednesday 11/22 WoD

THANKSGIVING HOLIDAY SCHEDULE

Wednesday, 11/22 – Open Gym: 3:30pm – 5:30pm
Thursday, 11/23 – CLOSED!
Friday, 11/23 – Open Gym: 3:30pm – 5:30pm


SKILL/STRENGTH

FITNESS & PERFORMANCE:

For Time:
1500m Row
50 Thrusters, 75#/55#
25 Bar Facing Burpees

TIMECAP: 16:00

*SCALING GUIDE
– Row: Compare to 1500m row in WOD on Week: 171030 – Day: 5. For athletes who will row at slower than a 2:30/500m pace, scale distance.
– Thruster: Athletes should be able to complete the thrusters in no more than 4:00. Scale load and/or repetitions accordingly.
– Burpee: Athlete should be able to complete burpees in no more than 2:30. 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. If necessary for safety, have them jump or step over a PVC pipe or empty barbell instead of a loaded barbell.

PERFORMANCE:
For Time:
1500m Row
50 Thrusters, 75#/55#
25 Bar Facing Burpees

TIMECAP: 16:00

WOD

FITNESS

Mid-Line Strength: 3 Sets
– 20 Plank Knee to Elbow
– 20-30 Arch Rocks
– 10-15 Reverse DB Flyes

*Arch Rock (VIDEO): https://www.youtube.com/watch?v=DeeLlZY68eI

PERFORMANCE:
Mid-Line Strength: 3 Sets
– 20 Plank Knee to Elbow
– 20-30 Arch Rocks
– 10-15 Reverse DB Flyes

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