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Wednesday 5/24 WoD

23
May

Wednesday 5/24 WoD

Congratulations to Coach Mel and her partner for their 1st Place Finish
at Battle of the Burbs this past weekend

 

STRENGTH/SKILL:
Back Squat 3-3-3-3-3

Notes
Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.

TIMECAP: 18:00

WOD
40-30-20-10 For Time:
Wall Ball, 20#/14# to 10′
Run 200 meters

TIMECAP: 14:00
GEAR: 2.5

SCALING GUIDE
Wall Ball: Athlete should be able to work consistently in sets of 10 with short breaks. Scale reps/load/height accordingly.
Box Jump: Athlete should be able to work at a rate of 15 reps per minute or faster. Scale movement to step-ups.


EXTRA WORK:
1) Push Press 3-3-3-3-3

Notes
Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.

2) EMOM 12, alternating:
a) 10 Strict Single Arm Ring Rows, arm
b) 20 Handstand Shoulder Taps OR 0:20-0:30 Chest Facing Wall Handstand

GEAR: 1

SCALING GUIDE
Strict Pullup: Select for submaximal reps. Athletes who can easily perform sets of 8 should scale up to chest-to-bar. In either case, emphasize the eccentric and come to a full stop at the bottom of each rep. Scale movement 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)
Handstand Walk: Select distance/time to be submaximal and controlled.

 

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