Call Us: (703) 688-2397

Wednesday 9/28 WoD

27
Sep

Wednesday 9/28 WoD

CONDITIONING:
For Time:
7-5-3 Rope Climb, 15′ Ascent
Alternate With
21-15-9 Squat Clean, 135#/95#
(TIMECAP: 15:00, TARGET INTENSITY: 9)

SCALING GUIDE
Rope Climb: Goal is 2 RC per minute
RC ALT1: Partial rope climbs (not all the way up)
RC ALT2: Lay to Stand RC
Squat Clean: Goal is 7 cleans per minute. Reduce load accordingly.

 

EXTRA WORK:

1) EMOM 20, alternating:
a) 10 Unilateral Dumbbell or Kettlebell Rows, left
b) 15-20 Hollow Rocks
c) 10 Unilateral Dumbbell or Kettlebell Rows, right
d) 10-15 Push Ups / Scale reps as needed and/or use a band for assistance

Leave a Reply