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Monday 11/7 WoD

6
Nov

Monday 11/7 WoD

STRENGTH/SKILL:
Deadlift 3-3-3-3
(TIMECAP: 20:00)

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

CONDITIONING:
For Time:
50 Pullups
50 Calorie Row
10 Rope Climbs, 15′ Ascent
(TIMECAP: 15:00, TARGET INTENSITY: 9)

SCALING GUIDE
Pullups: Reduce repetitions to be completed in 3:30 or less.
MOD1: Banded Pullups
Row: Reduce calories as necessary for completion in 3:30 or less.
Rope Climbs: Reduce repetitions to be completed in 3:30 or less.
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls

 

EXTRA WORK:
Front Squat 4RM, then 90%x4x3

GYMNASTICS WORK:

1) 5 Sets:
5 Ring Tap Swing + Hip Up Row
5 Low Ring Transition Rock
0:30 Hanging L-Hold or Tuck Hold

*NOTES:
– Ring Tap Swing + Hip Up Row (video): https://www.youtube.com/watch?v=bCyHUBdimzc&feature=youtu.be

2) 5 Sets:
5 Planche Rocks w/0:05 hold
1:00 Hollow Hold

*NOTES:
– Planche Rocks (video): https://www.youtube.com/watch?v=JODNnhDvHOY&feature=youtu.be

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