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Monday 11/21 WoD

20
Nov

Monday 11/21 WoD

STRENGTH/SKILL:
Back Squat 2RM
(TIMECAP: 20:00)

CONDITIONING:
5 Rounds For Time:
Run 400m
15 Wall Ball, 20#/14# to 10′
2 Legless Rope Climbs, 15′ Ascent
(TIMECAP: 25:00, TARGET INTENSITY: 9)

SCALING GUIDE
Run:
MOD1: 300m if athlete runs a 12:00 mi pace or slower
Wall Ball: Athletes should be able to complete each round in no more than two sets with short break, preferably one.
MOD1: 20#/14# to 9′
MOD2: 16#/12# to 9′
Rope Climb:
MOD1: 1 legless + 1 legged rope climb
MOD2: 2 legged rope climbs
MOD3: Ground to Stand Rope Pulls

EXTRA WORK:
Deadlift 3×1 @ 85% of 2RM

GYMNASTICS WORK:
3 Sets:
10 Pistol Hold + Leg Raise/side
10 Side Plank Twists/side

5 Sets:
5 Tuck Front Lever Pulls w/0:05 Negative
5 Wall Climb w/0:05 Hold
1:00 Straddle Hollow Rock

*Notes
Wall Climb: Only climb as far as possible while maintaining strong hollow.

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