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Monday 1/9 WoD

8
Jan

Monday 1/9 WoD

SKILL/STRENGTH:
Front Squat 5-5-5-5-5
(TIMECAP: 25:00)

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 and fifth sets.

WOD:
For Time:
90-60-30 Wall Ball, 20# to 10’/14# to 9′
Alternate With
180-120-60 Double Unders *sets of 20

*Modify Reps as follows:
120-90-60 Double Unders *sets of 15 or
90-60-30 Double Unders *sets of 10)
(TIMECAP: 16:00)

SCALING GUIDE
Wall Ball: Athlete should be able to work in sets of 15 with short breaks. Scale load/reps/height accordingly.
Double Unders:
MOD1: 2 Singles for 1 Double

EXTRA WORK:
1) 4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band

2) Snatch without Hook Grip 2RM, then 2 singles with 2RM load

Notes
No hook grip, but feet move as normal.

GYMNASTICS: 
1) 5 Sets of:
5 Muscle-Ups (Strict) or 5 Strict Muscle Up Transitions (low rings w/band if needed)
0:60 sec Hollow Rock

2) Ring Roll Outs, 5×8-10

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