Call Us: (703) 688-2397

Wednesday 4/12 WoD

11
Apr

Wednesday 4/12 WoD

STRENGTH/SKILL:
Deadlift 8RM
TIMECAP: 25:00

WOD
3 Rounds For Time:
5/4 Rope Climbs, 15′ Ascent
15 Deadlifts, 315#/205#

TIMECAP: 14:00

SCALING GUIDE
Rope Climb: Athlete should be able to complete each round in no more than two minutes.
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
Deadlift: Athlete should be able to complete each round in no more than two minutes.
MOD1: Scale repetitions and/or load accordingly.

 

EXTRA WORK:
1) Squat Clean Thruster, 30 For Time, 155#/105#

TIMECAP: 4:00

SCALING GUIDE: Athlete should be able to work at a rate of 8 reps per minute or faster. Scale load accordingly. Athletes who should not yet perform squat cleans under fatigue may scale to power clean + thruster, or to thruster.

2) Row 60 Minutes @ 6

CORE STRENGTH:

Leave a Reply