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Wednesday 7/19 WoD

18
Jul

Wednesday 7/19 WoD

WOD:
AMRAP 20:
10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15′ Ascent, challenging variation
300 meter Med Ball Run, 20#/14#

GEAR: 1

SCALING GUIDE
Aim is for athlete to select variations which are tough for them to perform. They should be able to move consistently, taking short rests, but this should look and feel like strength development, not conditioning.
HSPU: Athletes should be able to work in sets of 2-5 reps with good mechanics and short breaks.
MOD1: Scale repetitionsaccordingly
MOD2: HSPU from Box
MOD3: Kettlebell strict press
Rope Climb:
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls
Scale Up: Legless for some or all reps

 

EXTRA WORK:
1) Bike/Row/Run

@ 6:
Assault Bike 10:00
Row 10:00
Run 10:00

CORE WORK:
4:00 Plank Hold
*every break perform 10 Abmat Sit Ups

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