Wednesday’s WOD Sept.16th

CFU  Paleo/Whole30 Athletes – You have until Thursday to get your measurements done!

 

Wednesday’s WOD Sept.16th

A.)Deadlifts

8/55%

6/65%

4/75%

2/85%

 

*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.

Conditioning:

CAT ONE:

Four rounds for time of:
2 rope climbs, legless

20 wallballs 30/25#
8 power cleans, 225/165#

CAT TWO:
Four rounds for time of:
2 rope climbs,

20 wallballs 25/20#
8 power cleans, 195/135#

CAT THREE:

Four rounds for time of:
1 rope climbs halfway

20 wallballs 20/15#
8 power cleans, 165/115#


If able to do the rope climbs as written, focus on using your legs as much as possible. Do this by bringing your knees up high and standing on the rope while pulling up. Use as few pulls as possible to get to the top. If you are not yet able to do the rope climbs use a scale today that focuses on the foot work. Grip a rope above your head with straight arms and feet on the ground. Bring your knees up and wrap the rope with your feet, stand on the rope while bringing your hands to your chest and extending your legs, come back down, this equals one repetition, do 6 reps per round.
For the power cleans this load should be challenging, push what you think you can do without sacrificing mechanics.


CAT FOUR:
Three rounds for time of:
6 Rope climb progression

20 wallballs 15/10#
8 power clean, 105/75#


There are many ways to scale a rope climb. Today we are going to get comfortable with the grip on a rope and the strength to bring your knees up before the pull. Grip a rope above your head with straight arms and feet on the ground. For 1 repetition bring knees up as high as you can without excessive leaning back, bring your feet back to the floor.

For the squat cleans choose a load that is challenging, but you are able to maintain mechanics.