Call Us: (703) 688-2397

Wednesday 3/15 WoD

14
Mar

Wednesday 3/15 WoD

STRENGTH/SKILL:
Front Squat 1RM
TIMECAP: 20:00

WOD:
AMRAP 10:
10 Handstand Pushups
10 Toes-to-Bar
100 Double Unders / Single Unders

SCALING GUIDE
Handstand Pushup: Athlete should be able to complete each round in no more than three sets with short breaks, preferably two Scale repetitions accordingly.
MOD1: Scale repetitions accordingly
MOD2: 5 Wall Walks
MOD3: Box Walks (10 steps in both directions)
Toes-to-Bar: Athlete should be able to complete each round in no more than three sets with short breaks, preferably two Scale repetitions accordingly.
MOD1: Scale Reps accordingly.
MOD2: Hanging straight leg raise, as high as possible.
MOD3: Knee tucks
MOD4: Knee tuck + Toes to KB Handle
Double Under: Athlete should be able to complete each round in 2:00 or less, Scale repetitions accordingly.
MOD1: 2 Singles for 1 Double

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

Notes
Do not increase loads from last week.

CORE STRENGTH:
Side Planks, 4x:45-:60s/side

Leave a Reply