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Wednesday 3/8 WoD

7
Mar

Wednesday 3/8 WoD

STRENGTH/SKILL:
Power Jerk 2-2-2-2-2
TIMECAP: 20:00

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.

WOD:
3 Rounds For Time:
3/2 Rope Climbs, 15′ Ascent
20 One Legged Squats, alternating

TIMECAP: 9:00

SCALING GUIDE
Rope Climb: Athlete should be able to compete each round in 75 seconds or less.
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls
Scale Up: Legelss for some or all reps
One Legged Squats: Athlete should be able to compete each round in 75 seconds or less.
MOD1: Scale load accordingly.
MOD2: Very light weight for counterbalance
MOD3: Box variance

EXTRA WORK:
15 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold

Notes
If athlete increases loads used from last week, increase should be small.

CORE STRENGTH:
1) Aligator Walks, 3×50′

2) Banded Rotational Chops, 4×15/side

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