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Monday 12/12 WoD

11
Dec

Monday 12/12 WoD

STRENGTH/SKILL:
Power Jerk 5-5-5-5-5
(Timecap: 20:00)

Notes
*Practice loading hips as bar comes down to shoulders and explode back up.
**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 and fifth sets.

CONDITIONING:
AMRAP 15:
10 Pullups
10 Thrusters, 65#/45#
(TARGET INTENSITY: 9)

SCALING GUIDE
Pullup:
MOD1: Bands
MOD2: Ring row.
Thruster: Athlete should be able to complete each round in no more than two sets. Scale load accordingly.

 

EXTRA WORK:
1) Snatch with 3 Count Pause in Squat 3-3-3, 3×3

Notes
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets. Make sure that the pause is a full three count. Do not touch-and-go.

2) Assault Bike 60 minutes @ 6 + Surges
@ 30 minute mark, begin six sets of:
0:30 @ 8-9
2:30 @ 6

GYMNASTICS WORK:
1) 3 Sets:
10 Pistol Hold + Leg Raise/side
10 Side Plank Twists/side

2) 5 Sets:
5 Tuck Front Lever Pulls w/0:05 Negative
5 Wall Climb w/0:05 Hold
1:00 Straddle Hollow Rock

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