Call Us: (703) 688-2397

Wednesday 1/25 WoD

24
Jan

Wednesday 1/25 WoD

STRENGTH/SKILL:
Deadlift 4×3, use 80% of 5RM
(TIMECAP: 16:00)

Notes
If the athlete did not test their 5RM last week, they should do so today.

WOD:
For Time:
75 Lateral Box Jump Overs, 24″/20″
Every minute, beginning @ 0:00, perform 3 deadlifts, 275#/185#
(TIMECAP: 8:00)

SCALING GUIDE
Box Jump Over: Athlete must be able to work at a rate of 10 box jumps per minute or faster, even with the deadlifts.
– – MOD1: Scale reps and/or height accordingly.
Deadlift: Athlete should be able to complete five technically sound unbroken touch-and-go deadlifts every round.
– – MOD1: Scale load accordingly

 

EXTRA WORK:
1) Row:
2:00 @ 22-24 strokes/minute + 2:00 @ 24-26 strokes/minute + 1:00 @ 26-28 strokes/minute
6x250m @ 38-40+ strokes/minute, rest 2:00 between efforts
1000m @ 22-24 strokes/minute

Leave a Reply