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Wednesday 7/12 WoD

11
Jul

Wednesday 7/12 WoD

SKILL/STRENGTH:
EMOM 16, alternating:
a) Farmers Walk 100′
b) Sprint 100m

GEAR: 2

SCALING GUIDE
Farmers Walk: Kettlebells are preferable to dumbbells due to the thicker handles, but dumbbells are fine as well. Athlete should use a weight which is sustainable, but challenging.
Sprint: Athletes should push themselves hard here. Inevitiably these won’t be “true” sprints due to the fatigue, but athletes should push the pace. For athletes who will have trouble sustaining a maximum intensity effort for 100m should scale distance to 75m.

WOD:
For Time:
400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating

TIMECAP: 9:00
GEAR: 2.5

SCALING GUIDE:
Run: For athletes who will take more than about 2:00 to run 400m, scale distance to 300m.
Burpee: For athletes who will take more than about 2:30 to complete 30 burpees, scale repetitions. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. Alternatively, burpees to a bench may help sustain the intensity
Dumbbell Snatch: Recommended RX = 70#/50#. Athlete should be able to complete the set in 1:30 or less. Select load accordingly.

EXTRA WORK:
1) Paused Back Squat

3×3, use 80% of last week’s 5RM

Notes
The pause is a full three count in the bottom. Athletes should not relax/sag into the bottom position, but maintain tension on the quads and pressure on the midfoot. Have athletes partner up and count for each other! If athlete did not perform 5RM last week, they may do so here.

CORE WORK:

50 Hollow Rocks
*every 10 HR’s perform 10 ABmat Sit Ups

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