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Monday 11/14 WoD

13
Nov

Monday 11/14 WoD

Congratulations to our November ORC Athletes

Welcome to the Crossfit West Springfield Community

Matt, Brittany, Daytona, Shayla, Jhosselyn, Ramon
Not pictured:  Sherilyn, Esther


STRENGTH/SKILL:
Every 4 minutes x 4 sets:
6-8 Weighted Pullups
6-8 Weighted Strict Ring Dips
Max Effort Toes-to-Bar Hold

Pullups& Dips: Use bands as needed
Toes-to-Bar Hold:
MOD1: L-Hang
MOD2: Tuck-Hang.

CONDITIONING:
For Time:
30 Calories Assault Bike or Row
15 Clean & Jerk, 145#/100#
30 Calories Assault Bike or Row
(TIMECAP: 9:00, TARGET INTENSITY: 9.5)

* Scale Calories and Weight so that each section is done in less than 2:30

SCALING GUIDE
Bike/Row: Scale calories
Clean & Jerk: Scale load
MOD1: Scale load
MOD2: Scale load & perform Hang power clean + push press.

EXTRA WORK:
Front Squat 3RM, then 90%x3x3

GYMNASTICS WORK:

1) 3-5 Sets:
5 Kick to Handstand Bail
5 Side Plank Twists/side, slow and controlled
5 Low Ring Transition Rocks

2) 5 Sets:
5 Strict Muscle-Ups
10 L-Wipers

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

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