10/20/20

STRENGTH

ON A 20:00 RUNNING CLOCK...

3-2-1-3-2-1

Back Squat* *Wave loading...Each corresponding set is heavier than the first. (Score is Weight)

WOD:

8 ROUNDS FOR TIME

8 Alt. Single DB Up-Downs RX (50/35) CFC1 (35/20)

10 DB Goblet Squats

12 Alt. DB Snatch

OPTIONAL COOL DOWN FOR RECOVERY

1:00 Samson Stretch (R)

3:00 Saddle Pose

1:00 Samson Stretch (L) (No Measure)

SCALING *Reps, Loading, Volume*… Strength -- For new athletes we should have them complete 5-5-5-5-5 for the Back Squat looking to increase weight and end at something moderate. This will ensure they get good practice in and don’t go too heavy. Workout -- For deconditioned athletes consider cutting their rounds down to 6 and including a :30-1:00 walking rest can help keep their intensity up when tackling the next round!

*Movement Adjustments*... Back Squat -- If the athlete cannot squat today have them perform Back Rack Lunges, Box Squats, or Deadlifts. DB Up-Down -- Ditch the DB if the athlete is having trouble keeping good form. They can also modify to Mountain Climbers. DB Goblet Squat -- Goblet Lunges or DB Deadlifts can be used if the athlete cannot Squat. DB Snatch -- If unable to go overhead modify for DB Power Cleans or Russian KBS!