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Monday 10/17 WoD

16
Oct

Monday 10/17 WoD

Congratulations to all of the CFWS Teams who competed this weekend at the Festivus Games!  Your Coaches are extremely proud of you and your hard work!   We hope to see you all out there again soon!


STRENGTH/SKILL:
2 Low Hang Clean + 1 Jerk, build to max, then 90%x1x2
(TIMECAP: 20:00)

Notes:
The low hang clean is performed from well below the knee, as close as the athlete can get to the floor without touching.

CONDITIONING:
2016 Regionals Events 3

For Time:
104 Wall Ball (or 52 WB)
52 Pullups (or 26 PU)
(TIMECAP: 15:00, TARGET INTENSITY: 9)

SCALING GUIDE
Wall Ball: Athlete should be able to complete the wall ball in no more than four minutes. Scale load accordingly.
Pullup: Athletes should be able to complete the PU in two minutes or less. Scale repetitions accordingly and/or banded pull-ups.

 

EXTRA WORK:
No Hook Grip/No Foot Movement Snatch 2RM, then 3×1 @ 2RM load

Notes:
The athlete starts with their feet in the receiving position and no hook grip. The athlete may rise onto the toes at the top of the pull, but the feet should not move in or out as they transition underneat the barbell. The purpose of this exercise is to teach the athlete to transition smoothly under the barbell.

GYMNASTICS WORK:

1) 5 Tripod Liftoffs
*VIDEO: https://www.youtube.com/watch?v=gEk4e29fmbg&feature=youtu.be

2) 5 Sets of:
5 Muscle-Ups (Strict) / Muscle Up Transitions (strict on low rings)
0:60 sec Hollow Rock

3) 3-5 Sets of:
0:30 Wall Handstand Bridge, 4-5′ away from wall
10 Bridge Pushups

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