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Wednesday 6/7 WoD

6
Jun

Wednesday 6/7 WoD

SKILL/STRENGTH:
Run 4x400m, Work:Rest 1:1

TIMECAP: 20:00
GEAR: 3

SCALING GUIDE
For athletes who will run slower than 2:30/400m pace, scale distance to 300m.

WOD
3 Rounds For Time:
75 Double Unders
15 Dumbbell Hang Squat Cleans, 50#/35#

TIMECAP: 10:00
GEAR: 2.5

SCALING GUIDE
Double Under: Athlete should be able to complete each set in no more than 90 seconds. Scale repetitions accordingly. Scale movement to 1-2x single unders.
Power Clean: Athlete should be able to complete each round in no more than two sets with short break. Scale load accordingly.

 

EXTRA WORK:
1) Dumbbell Overhead Squat 4×8-10/side

Notes
Build up to a submaximal but challenging weight and repeat for a total of 4 sets. Athlete does not need to use the same weight for each set. Athletes who cannot yet perform dumbbell OHS to depth may use a box or bench, or simply stop before technical failure – the goal is to practice stabilizing a unilateral load overhead while moving towards the squat, so it is not imperative that they reach depth.

2) Ring/Matador Dips, 4×5-8 + 10 sec. Lockout Hold (at top)

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