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Monday 10/3 WoD

2
Oct

Monday 10/3 WoD

STRENGTH/SKILL:
Pause Snatch 2RM, then 90%x2x2
(TIMECAP: 20:00)

Notes
This is a full three second pause directly below the knee. I recommend having athletes count for each other.

CONDITIONING:
3 Rounds for Total Reps:
1:00 Power Snatch, 75#/55#
1:00 Overhead Squat, 75#/55#
1:00 Bar Facing Burpee
1:00 Rest
TARGET INTENSITY: 9

Notes: If you can not perform the movements with tehnically sound reps, scale the weigh/movement.

SCALING GUIDE
Power Snatch:
1: Scale load
2: Hang Power Snatch
Overhead Squat:
OHS1: Scale load
OHS2: Goblet Squats

 

EXTRA WORK:

1) Push Press w/Pause 8RM, then 90%x8x3
Full two count pause at the top of each rep.

TIMECAP: 25:00

2) Bike 35 minutes @ 6

GYMNASTICS WORK:

5 Tripod Liftoffs
– VIDEO: https://www.youtube.com/watch?v=NHr2dkASdOw&feature=youtu.be

5 Sets of:
5 Muscle-Ups (Strict) or 5 Strict Muscle Up Transitions (low rings w/band if needed)
0:60 sec Hollow Rock

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

– Wall Bridge VIDEO: https://www.youtube.com/watch?v=EEa89CoWMrY&feature=youtu.be
– Bridge Push Up VIDEO: https://www.youtube.com/watch?v=Yj7UNSJ6sjU&feature=youtu.be

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