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Wednesday 4/19 WoD

18
Apr

Wednesday 4/19 WoD

STRENGTH/SKILL:
Split Jerk 3-3-3, 3×3
TIMECAP: 20:00

Notes
Build over the first three sets to a challenging but manageable weight. Repeat that weight for the remaining three sets.

WOD
You Go/I Go with Partner
AMRAP 14:
12-9-6 Shoulder-to-Overhead, 145#/100#
Alternate With:
12-9-6 Chest-to-Bar Pullups

Partner A performs 12 shoulder-to-overhead. Then Partner B performs 12 shoulder to-overhead. Partner A performs 12 chest-to-bar pullups. Then Partner B performs 12 chest-to-bar pullups. Repeat at 9 reps, then 6 reps. This constitutes one complete round. After the sets of 5, start over with 12 (this is the beginning of round 2).

If you have an odd number, form a team of three and change the reps to 9-6-3 each round.

GEAR: 2

SCALING GUIDE
Shoulder-to-Overhead: Athlete should be able to perform the rounds of 15 and 10 in no more than two sets, the round of 5 unbroken. Scale load accordingly. Athletes who do not have good overhead stability/mobility may use dumbbells instead of a barbell.
Chest-to-Bar Pullup: Athlete should be able to perform the rounds of 15 and 10 in no more than two sets, the round of 5 unbroken. Scale repetitions accordingly. Scale movement to jumping chest-to-bar pullup. Make sure athletes performing jumping chest-to-bars know to jump and quickly drop, not slowly lower themselves.

 

EXTRA WORK:
1) Strict Chin-Up 3 x 3-4 Reps from Failure

SCALING GUIDE
Athletes who have been performing weighted pullups should use 5-15lbs less than they did last week.
Scale down to one of the following, listed from highest to lowest strength/proficiency:
-Chin-Up Negative, 4-5 Sets, work towards being able to do 5 consecutive reps of 10 seconds each (https://youtu.be/OqryFFiR7i4)
-Piked Assisted Pullup, 4-5 sets, work towards being able to do 5 reps with a 10 second negative on each one (https://youtu.be/JpM5cOf6Ntw)
-Chin Hang, 4-5 sets, work towards a 45 second hold (https://youtu.be/-MI2VbEVHXg)

CORE STRENGTH:

5 Sets:
8 V-Ups + 8 Hollow Rocks + 8 Suitcases + 8 Superman Ext.’s

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