10/28/2020

Strength:

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

(Score is Weight)

WOD:

BENCHMARK WORKOUT

“AWW C'MON KAREN!”

FOR TIME

150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out,

25’ back.

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Light Row or Bike

4:00 Foam Roll Quads

2:00 Saddle Stretch

ADJUSTING

*Reps, Loading, Volume*…

Strength -- We are looking for our athletes to build to a heavy 5-rep for them for the day. This weight is completely individual, and so we can have our athletes go by feel for this today. This is not meant to be a 5 rep max, so we can manage the weight for our athletes by incorporating a tempo for any athletes that have a hard time controlling their body position in the Front Squat. New athletes should work to a moderate load for the day!

Workout -- Be careful with the volume for new or deconditioned athletes, this is already a beast, but with the added Shuttle

Run this is going to leave people hurting. New athletes should be scaled to 75-100 Wall Balls depending on ability. Also, if athletes are unable to finish their Shuttle Run in under :30 modify them to a shorter Run to give them some more time with the Wall Ball or have them complete a Run every other round.

*Movement Adjustments*...

Front Squat -- If the front rack is giving athletes issues, we can modify them to a Genie Squat where they will fold the arms over and on top of the bar while it is still supported by the shoulders. If unable to get below parallel then let’s have athletes Squat to a box or complete Front Rack Forward Lunges .

Wall Ball -- Substitute a heavy Slam Ball or KB Swing if the athlete cannot Squat, or we can modify a Wall Ball Front Squat if an athlete cannot go overhead.

Shuttle Run --Any monostructural movement if running is not an option can be used today- :30 Cal Bike, or :30 Cal Row.