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Wednesday 6/28 WoD

27
Jun

Wednesday 6/28 WoD

SKILL/STRENGTH:
Push-Up/Front Squat/Push Press/Knees-to-Elbows

4 Rounds For Time:
30 Pushups
20 Front Squats, 115#/75#
20 Push Press, 115#/75#
30 Knees-to-Elbows

TIMECAP: 32:00
GEAR: 2

SCALING GUIDE
Pushup: Athlete should be able to complete each round in no more than 2 minutes. Scale repetitions and/or movement accordingly.
Front Squat: Athlete should be able to complete each round in no more than three sets with short rests. Scale load accordingly.
Push Press: Athlete should be able to complete each round in no more than four sets with short rests. Scale load accordingly.
Knees-to-Elbows: Athlete should be able to complete each round in no more than 2 minutes. Scale repetitions accordingly. Scale movement to hanging leg raise or toes-to-kettlebell variation.

EXTRA WORK:
1) Ring Row: 5×8-10 @ X131 Tempo

Notes
X131 = Accelerate up, pause at top, three second eccentric, reset as needed at bottom. Exaggerate range of motion of scapulas, fully protracting at bottom, fully retracting at top, maintaining hollow through full range of motion. Select the angle/elevation of the feet to allow for good sets – tempo and position take precedence over increasing the load through a more challenging angle!

2) Landmine Lateral Raise: 5×8-10/side

Notes
Alternate with ring rows.
Pause at both ends. Initiate concentric by retracting scapula, then exhale throughout concentric, fully exhaling during pause at top. Initiate eccentric by protracting scapula, then inhale throughought concentric. Many athletes will need to use no more than an empty barbell, to include 15kg and lighter bars.

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