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Friday 9/1 WoD

31
Aug

Friday 9/1 WoD

We will be CLOSED on Monday, September 4 for Labor Day.

There will be two session for Open Gym:

9am – 12pm
3pm – 5pm

Classes will resume on Tuesday, September 5, 2017


SKILL
12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row

Notes
– Regardless of which exercise the athlete performs, the emphasis is on submaximal sets with perfect mechanics.
– Advanced athletes may scale this up to a chest to bar with a tempo of X131 (accelerate up, pause at top, three second eccentric, pause at bottom.)

WOD
AMRAP 15:
10 Push Press, 135#/95#
10 Toes-to-Bar
10 Goblet Jump Squats, 24kg/16kg
10 Pullups

SCALING GUIDE
Push Press:
– Athlete should be able to complete each round in no more than two sets. Scale load accordingly.
Toes-to-Bar:
– Athlete should be able to complete each round in no more than two sets. Scale reps accordingly. Scale movement to straight hanging leg raise as high as possible, OR a toes-to-kettlebell variation appropriate to the athlete’s level of proficiency.
Goblet Jump Squat:
– Both of the athlete’s feet must fully leave the floor, but there is no height requirement beyond that. Athlete should be able to complete each set unbroken. Scale load accordingly.
– Scale movement to Goblet squat with no jump.
Pullup:
– Athlete should be able to complete each round in no more than two sets. Scale reps accordingly.
– Less than 3 months experience, scale movement to jumping pullup.

EXTRA WORK:
Assault Bike
5:00 @ 6, 3:00 @ 7, 2:00 @ 8

100/75 Calories For Time

3:00 @ 6 cooldown

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