Tuesday, October 6th 2015
Great work yesterday on the Squat Cleans. Getting below the bar quickly is challenging, but in the long run will DRASTICALLY improve your overall strength and the loads you can lift.
We talk a lot about scaling here at the Cove. Scaling is NOT something you should be embarrassed by, rather, it is something we should ALL EMBRACE. The most common way to scale is by weight/loads (and, in fact, our programming of Fitness, RX and + is demonstrative of that), but many times the best way to go is scaling volume. Today we are recommending fewer Burpees for Fitness and RX than RX+. But don’t feel like you need us to “post” the volume scales — you can ALWAYS scale your number of reps (and use a coach to help you decide what’s best)!
STRENGTH WOD
Deadlifts
5-5-3-3-3
Between each set 2 wall walks with a 10-20 second hold
WOD
__ Burpees
50 Sit ups
__ Burpees
**3 Deadlifts OTMEM (on the minute every minute) including the first minute**
Fitness 165/110/30 Burpees
RX: 205/135/35 Burpees
RX+: 225/155 /40 Burpees
Time cap of 15 minutes
Some of our men working their Snatch during WOD 1 at the Charm City Throwdown competition!
