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Friday 9/9 WoD

8
Sep

Friday 9/9 WoD

SKILL/STRENGTH:
Push Press 1RM
(TIMECAP: 20:00)

CONDITIONING:
On a 3 Minute Clock (SPRINT!!!):
10 Chest-to-Bar Pullups
10 Burpees, touch target 6-8″ outside max reach
Max Row or Assault Bike Calories in Remaining Time
* Repeat for a total of three cycles, resting two minutes between cycles. Score is total calories.
(TARGET INTENSITY: 9.5)

Scaling Guide:

  • If athlete can not perform Chest to Bar Pullups, perform Pull Ups
  • If athlete can not perform Pullups, perform Jumping Chest to Bar Pullups

EXTRA WORK:
Every 4 minutes for 5 sets
3-5 Low Ring Strict Banded Muscle Up Transitions
:30sec Static Overhead KB Hold, moderately heavy
:30-60 Hollow Hold

Notes:

  • Hollow Hold: Emphasize pushing low back into ground and maintaining tension through abs and quads.

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