Garret, do you want us to approach these wods like a competition where you go RX (unless you just can't)? My 10RM for the FS is 135# so I could do this but probably by breaking the FS into 3 sets. Or is it better to drop the weight down to where we can do the FS in one set?
i dont know about you, but i will definitely scale this appropriately. For the EmOm, i may do it @ 185#, 25# above my BW. . For the FS, I may do it at BW, maybe even 165#. i think you want to go heavy, but not at the expense of not being able to move consistently.
Garrett, you may have to know your athletes a little closer and assign them a level. Perhaps, Level 1, 2, 3, 4 where 1 is NOVICE and 4 is ADVANCED. Then you can assign percentages or weights depending on the WOD.
20 BS @ 210#.. felt good. im starting to realize theres a much needed focus on my breathing which helped get through the last few reps.
EMOM Cleans were 165#. THAT was a good chosen weight because i was starting to struggle on my last minute, infact, missing the last two reps. Good attempt though.
WOD.. I scaled to 135# for the FS and 24# for the box, the rest was as rX'd.
20 BS @ 225. I find knocking out the first 10 fast helps me mentally then I take a 5 second pause then hit 6 pause for another 5 sec then hit my last 4 BOOM done.
EMOM cleans I scaled to 205 and I had 30-40 seconds of rest...it was hard but I think I could have gone to 215.
WOD Rx it those FS at 205 did me dirty!!! I had to drop the bar 3 times :/ everything else was koo.
Garret, do you want us to approach these wods like a competition where you go RX (unless you just can't)? My 10RM for the FS is 135# so I could do this but probably by breaking the FS into 3 sets. Or is it better to drop the weight down to where we can do the FS in one set?
ReplyDeletei dont know about you, but i will definitely scale this appropriately. For the EmOm, i may do it @ 185#, 25# above my BW. . For the FS, I may do it at BW, maybe even 165#. i think you want to go heavy, but not at the expense of not being able to move consistently.
ReplyDeleteGarrett, you may have to know your athletes a little closer and assign them a level. Perhaps, Level 1, 2, 3, 4 where 1 is NOVICE and 4 is ADVANCED. Then you can assign percentages or weights depending on the WOD.
Up to 210# on the back squats and its getting tough.
ReplyDeleteI scaled the EMOM at 165#, probably could have done 175#
WOD scaled to 165# for FS and used a 45# dumbbell since we were out of KB.
Here are sometime for everyone.
Brain A - 10:38
Brandon - 9:47
Amy - 8:??
Helen - 9:55
Bill - 10:25
Mike - 9:52
JoJo - 10:11
Sally - 11:38
Jason C - 9:10
Nice work everyone..
20 BS @ 210#.. felt good. im starting to realize theres a much needed focus on my breathing which helped get through the last few reps.
ReplyDeleteEMOM Cleans were 165#. THAT was a good chosen weight because i was starting to struggle on my last minute, infact, missing the last two reps. Good attempt though.
WOD.. I scaled to 135# for the FS and 24# for the box, the rest was as rX'd.
20 BS @ 225. I find knocking out the first 10 fast helps me mentally then I take a 5 second pause then hit 6 pause for another 5 sec then hit my last 4 BOOM done.
ReplyDeleteEMOM cleans I scaled to 205 and I had 30-40 seconds of rest...it was hard but I think I could have gone to 215.
WOD Rx it those FS at 205 did me dirty!!! I had to drop the bar 3 times :/ everything else was koo.
EMOM @ 185# although I realized I could have gone heavier
ReplyDeleteWOD @ 185# time of 10:03...Those wall balls were no joke!!