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Wednesday 5/3 WoD

2
May

Wednesday 5/3 WoD

STRENGTH/SKILL:
Power Clean 3RM

Notes
Make sure that athletes don’t take more than a few seconds between reps. It’s one set of 3, not three sets of 1.

TIMECAP: 15:00

 

WOD
@ 0:00: 50 Burpees
@ 4:00: 43 Wall Ball, 20#/14# to 10′
@ 8:00: 36 KB Hang Clean, 50#/35#
@ 12:00: 29 Box Jump Overs, 24″/20″
@ 16:00: 22 Shoulder-to-Overhead, 185#/125#
@ 20:00: TIMECAP

GEAR: 2

SCALING GUIDE
Each of these is effectively a single movement 4 minute AMRAP with a possibility of completion. Don’t scale movements unless intensity will be VERY low without it, encourage athletes to challenge themselves to try a little harder variation of the movement than they usually would.
Burpee:
MOD1: Squat thrust (down to top of push up then back up)
Wall Ball: Scale load and/or height for athletes who will work at a rate of less than 8 reps/minute.
Dumbbell Clean: Hang from anywhere above knee.
MOD1: Scale load accordiingly
Box Jump Over: Scale height (and/or change movement to step-up and over) for athletes who cannot use the RX’d height safely, or who will work at a rate of less than 8 reps per minute.
MOD1: Step up/down
Shoulder-to-Overhead:
MOD1: Scale load accordiingly

 

EXTRA WORK:
1) Assault Bike OR Row 5×20/15 Calories @ 9
Work:Rest 1:1

2) Power Snatch 2RM

CORE STRENGTH:
1) Banded Chops, 5×15/side

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