Descending reps – Mon 3.26.18

 In W.O.D.

Strength: Deadlift 5-5-3-3-3-1-1-1-1

*Scaling: The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

Conditioning: Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135 lb.


Related:
• The Double-Under
• The Overhead Squat
• The Deadlift

Scaling this WOD
Before the workout begins, find an overhead squat load that you can complete for 10 unbroken reps. The double-unders should be completed in 3 sets or less. If you can only perform a few double-unders, start each round with 2 max-rep attempts, then complete 30 singles to finish the round.

Beginner
Complete as many rounds in possible in 7 minutes of:
50 single-unders
10 overhead squats

Men use a 55-lb. barbell
Women use a 35-lb. barbell

If you have never done an overhead squat in a workout, use a PVC pipe with the palms-up as shown in the video. Spend some time during your warm-up to practice the double-under. Use a Hang Power Snatch to bring the bar to the overhead position for the Overhead Squat.

Intermediate
Complete as many rounds in possible in 7 minutes of:
30 double-unders
10 overhead squats

Men use a 95-lb. barbell
Women use a 65-lb. barbell

Warm up the overhead squat with a PVC pipe and the palms-up as shown in the video. If you can perform 20 double-unders in a single set, use the as-prescribed rep scheme.

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