Monday’s WOD – Aug. 17

Monday’s WOD – Aug. 17

Strength
A.) Back Squat
8/55%
6/65%
4/75%
2/85%
B.) Ring Dips
4 x 8

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

Crossfit:

CAT ONE:
5 rounds for time of:
15 kettlebell swings, 73/53#
15 deficit push-ups, hands on 25 pound plates
Run 400 meters

CAT TWO:
5 rounds for time of:
15 kettlebell swings, 53/35#
15 deficit push-ups, hands on 10 pound plates
Run 400 meters

CAT THREE:
5 rounds for time of:
15 kettlebell swings, 53/35#
10 push-ups
Run 400 meters

With the kettle bell swings, let form be your guide before increasing the load. Choose a weight that you can maintain chest up and all 15 reps, for all 5 rounds. For the push-up, the goal today is to move your body in a tight plank position up and down. If that is not yet possible use the scale CAT FOUR. If you are not yet able to hold a 2:00 pace or less on the 400m, scale to 300m.

CAT FOUR:
4 rounds for time of:
12 kettlebell swings, 35/26#
12 Push-ups
Run 300 meters

With the kettlebell swing, use a weight that allows you to keep your chest tall and achieve all 12 reps. For the push-up, the goal today is to move your body in a tight plank position up and down. If that is not yet possible, use a band under your hip. Use a band that is challenging, but allows you to get all 12 reps. The band needs to be set-up low off of the ground, off a rig works well. Increase the run back to 400m if you can hold a 2:00 or less pace for all 400’s.