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Monday 10/10 WoD

9
Oct

Monday 10/10 WoD

  • STRENGTH/SKILL:
    Stiff Legged Deadlift 5-5-5-5-5
    (TIMECAP: 20:00)
    Notes: 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 and fifth sets.
  • CONDITIONING:
    8 Rounds For Time:
    5 Power Cleans, 155#/105#
    10 Walking Lunges (no load)
    (TIMECAP: 14:00, TARGET INTENSITY: 9)
    Notes: Athlete should be able to work in quick singles at a minimum (less than 1 min). For lunges, if you have troulbe keeping posture, add a very light KB held in goblet position.

    SCALING GUIDE
    Power Clean: PC1: Reduce load accordingly OR Novice athletes should perform hang power cleans
    Lunge: Reduce load to 6

  • EXTRA WORK:
    1) Extra Work: Front Squat 6RM, then 90%x6x3
  • GYMNASTICS WORK:
    1) EMOM x 20:
    Min. 1 = 3-5 Kipping Pull Ups / Butterfly Pull Ups
    Min. 2 = DB/KB Overhead Squats x5/arm
    2) Side Planks: :30 – :60s x 4 sets

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