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Monday 10/31 WoD

30
Oct

Monday 10/31 WoD

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

CONDITIONING:
For Time:
10 Overhead Squats, 175#/115#
5 Wall Climbs
20 Box Jump Overs, 30″/24″
5 Wall Climbs
10 Overhead Squats
(TIMECAP: 12:00, TARGET INTENSITY: 8)

SCALING GUIDE
This workout is more about challenging movements than high intensity.

Overhead Squat: Scale load to complete in no more than 2-3 sets.
Wall Climb: Scale repetitionsto complete in no more than 2 minutes.
WC1: Accum 0:30 in chest-to-wall handstand hold
WC2: Accum 0:30 in pike hold (feet on box, torso vertical, hollow)
WC3: Accum 0:30 in front plank
Box Jump Over: Jump up, STEP down. Scale height

 

EXTRA WORK:
1) Push Press w/Pause 5RM, then 90%x5x3
(TIMECAP: 25:00)

*Notes
Full two count pause at the top of each rep.

2) Barbell Bent Row: 4×10

GYMNASTICS WORK:

5 Sets:
5 Tuck Front Lever Pulls w/ 0:05 negative
5 Ring Dips, pause at top and turn rings out
10 Hanging Tuck Up + 0:05 L-Negative, keep legs as straight as possible

– Hanging Tuck Up (video): https://www.youtube.com/watch?v=5Z7IRbNuPZc&feature=youtu.be

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