Two more Regional WODs to go!
WORKOUT: Well almost...
Regional WOD #6
100 Double Unders (200 Singles)
50 Handstand Push Ups (Kip Permitted)
40 Toes 2 Bar
30 Shoulder 2 Overhead (160#/100#)(Push Press, Jerk OR Split)
90 Foot Walking Lunge With A KB In Front Rack Position (88#OR70#/53#)(45 feet... Down & Back)
(15 Minute Cutoff)
SCALE OPTIONS: LOTS! :)
1.) Obviously The first thing you can do is scale the range of motion for the HSPUs or use a box, the toes to bar can be knees to elbow or leg raises, scale the shoulder to overhead weight to 70-75% of your best overhead max & scale the lunges to overhead walking lunges with a plate overhead, instead of a Kettlebell held at the front of the shoulders
2.) Scale reps to 80/40/30/20/90ft OR 60/30/20/15/90ft
We will stagger heats of 6-8 athletes every 5 minutes for this one.... Have fun!!
POST ANY SCALING & TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
16 comments:
Did ALL 100 DU's & didn't pee myself! :)
36 HSPU on 24" box
20 T2B attempts
10 OH @ 75#
40 KHSPU (20 with 2 mats/20 with 3 mats)
10 reps @ 160 (shoulder to overhead)
Brendan
Option #2 scaling
73# OH
1pad for HSPU
FINISHED right at 15min
Kady: (100,40,30,20)
Box HSPU,95# OH, 1 KB lunge
JK - 100,50,40, 11 @ 135#
Dave - 13:40 60 30 20 15
2mats for hspu
#95 overhead
#53 kb lunges
12:10 (scaled version #2)
OFD
14:38 (scaled #1: 20" box w/ 1 abmat, leg raises, 63# for OH)
Jill
DNF: 2 KB Lunges. RXD
1lunge
Scale option #1
Box, t2b attempts,93#
llcfk scale (DNF):
100 du
30 hspu
30 t2b
15 s2oh(125#)
45 ft lunge (53#)
13:46 scale option #1.
65# push press
35 lunge
Knee lifts
100 DUs
30 HSPU
40 T2B
25 OH (160#)
100 DU
40 HSPU kipping
30 T2B
11 S2O @ 155#
80,30,30,13@125#
12:43
option #2
rx except=HSPU 25# plate + mat
should have tried to do option #1!
Post a Comment