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Wednesday 7/5 WoD

4
Jul

Wednesday 7/5 WoD

SKILL/STRENGTH:
Snatch Grip Deadlift
5RM

Briefly pause at top without coming to full extension – this is to work on staying over the bar – and control eccentric, keeping posture (chest abve hips) until the bar reaches the floor.

TIMECAP: 20:00

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.

WOD:
“Scotty”

AMRAP 11:
5 Deadlifts, 315#/205#
18 Wall Ball, 20#/14# to 10′
17 Bar Facing Burpees

GEAR: 2.5

SCALING GUIDE
Deadlift: Athlete should be able to complete each round in no more than two sets with short rest, keeping safe mechanics. Scale load accordingly. For athletes who cannot/should not perform heavy deadlifts under fatigue, scale movement to RDL or deadlift from box.
Wall Ball: Athlete should be able to complete each round in no more than two sets with short rest. Scale load and/or height accordingly.
Burpee: 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. If necessary for safety, have them jump or step over a PVC pipe or empty barbell instead of a loaded barbell.

EXTRA WORK:
1) Farmers Walk
600m For Time

TIMECAP: 9:00
GEAR: 1.5

SCALING GUIDE
Athlete should use the same load they used for 400m two weeks ago. If they did not perform that workout, they should do that here instead.

2) Paused Back Squat 5RM

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!

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