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Wednesday 3/1 WoD

28
Feb

Wednesday 3/1 WoD

STRENGTH/SKILL:
Front Squat 2RM
(TIMECAP: 20:00)

WOD:
AMRAP 20:
10 Alternating Single Arm DB Lunges, 50/35
5 Toes-to-Bar
Run 400m

SCALING GUIDE
DB Hang Power Clean: Athlete should complete each round in no more than two sets with short break, preferably unbroken. Recommended RX 55#/35#.
Toes-to-Bar: Athlete should complete each round in no more than three sets with short breaks, preferably 1-2.
MOD1: Scale Reps accordingly.
MOD2: Hanging straight leg raise, as high as possible.
MOD3: Knee tucks
MOD4: Knee tuck + Toes to KB Handle

EXTRA WORK:
15 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlifts/side
10 Half Kneeling Split Squats/Side
10 Sumo Good Mornings

Notes
This piece is neither about maximizing load or total work. The athlete should be moving at a calm, deliberate pace with perfect form and moderate loads. During the Open, total strength training volume and frequency is down. These circuits will help us maintain strength and allow us an opportunity to focus on some different stances and movement patterns.
Split Stance Romanian Deadlift: https://www.youtube.com/watch?v=g3KHlUXN29g (video shows snatch grip, either variant is fine)
Half Kneeling Split Squat: https://www.youtube.com/watch?v=dy-UnqtFAlQ
Sumo Good Morning:https://www.youtube.com/watch?v=iCoE-PruZqQ

CORE STRENGTH:
1) 4 Sets: 10 V-Ups + 10 Hollow Rocks + 10 Supermen

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