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Friday 10/21 WoD

20
Oct

Friday 10/21 WoD

CONDITIONING:

@ 0:00
AMRAP 10:
5 Power Cleans, 205#/145#
15 Calorie Assault Bike or Row

@ 10:00
AMRAP 10:
5 Push ups
10 Air Squats
200m Run

@ 20:00
AMRAP 10:
5 Dumbbell/Kettlebell Squat Snatches, heavy
15 Calorie Assault Bike or Row

@ 30:00
AMRAP 10:
2 Wall Climbs
20 Double Unders / 60 Single Unders
200m Run

All four of these AMRAPs roll straight through, so you are working for 40 minutes non-stop. If needed, start at different stations but keep the order the same (if an athlete begins with the wall climb station, they will then move to power clean, then muscle-up, and finally dumbbell snatch)

(TARGET INTENSITY: 8.5, SCALING GUIDE)

SCALING GUIDE:
Power Clean: Novice athletes should perform hang power clean.
Dumbbell Snatch: Use a different arm each round. Scale load accordingly. Novice athletes should perform dumbbell hang power snatch.
Wall Climb: Scale repetitions accordingly. Scale movement to accumulating 0:30 in one of the following – chest-to-wall handstand hold, pike hold (feet on box, torso vertical, hollow), or front plank.

 

EXTRA WORK:
Push Press w/Pause @ top 5-5-5-5
(TIMECAP: 20:00)

Notes
Full two count pause at the top of each rep. Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

GYMNASTICS CORE WORK:

5 Sets:
6 Open Tuck Front Lever (alternating legs)
5 Tuck Planche w/5 second hold
10 L-Wipers

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