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Friday 10/28 WoD

27
Oct

Friday 10/28 WoD

STRENGTH/SKILL:
Stiff Legged Deadlift 5RM, then 90%x5x2-3
(TIMECAP: 20:00)

CONDITIONING:
3 Rounds For Time:
10 Chest-to-Bar Pullups
10 Power Snatch, 95#/65#
(TIMECAP: 8:00, TARGET INTENSITY: 9.5)

SCALING GUIDE

This one should be a SCORCHER. Scale for high intensity!

Pullup: Scale repetitions to be completed in no more than two sets per round with very short rest.
MOD1: Pull-ups
MOD2: Jumping Pull-ups
Power Snatch: Scale load to be completed in no more than two sets per round with short rest.
MOD1: Hang Power Snatch

EXTRA WORK:
1) Front Squat 5RM, then 90%x5x3

2) Row 1000m/750m/500m/250m, Work:Rest 1:0.5 (rest time is approximately 1/2 of work time)

GYMNASTICS WORK:

1) 5 Sets:
5 Retracted Hang w/0:05 Hold
5 Ring Dip Negatives (0:10 _+ Pause in Dip Support)
20 V-Ups

MUSCLE UP DRILLS:

1) Banded Toe Up + Hip Up [5×5]
– Video: https://www.youtube.com/watch?v=qjMRiekFfU0&feature=youtu.be

2) Banded Catch [5×5]
– Video: https://www.youtube.com/watch?v=iIebPdjP7X0&feature=youtu.be

3) Banded Toe Up + Hip Up + Catch [5×5]
– Video: https://www.youtube.com/watch?v=H_K9caYmCgI&feature=youtu.be

CORE:
– Elbow Plank + Straight Arm Plank [5×10]
– Video: https://www.youtube.com/watch?v=2R6RY6gI–M

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