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Monday 2/27 WoD

26
Feb

Monday 2/27 WoD

STRENGTH/SKILL
Touch-and-Go Power Snatch 5-5-5, 2×5
(TIMECAP: 20:00)

Notes
Build over the first three sets to challenging but manageable weight. Repeat for the remaining two sets.

WOD:
3 Rounds For Time:
75 Double Unders
15 Power Snatch, 75#/55#
(TIMECAP: 10:00)

SCALING GUIDE
Double Under: Athlete should be able to complete each round in 60 seconds or less.
MOD1: 2 Singles for 1 Double
Power Snatch: Athlete should be able to complete each round in 60 seconds or less.
MOD1: Scale repititions/load

EXTRA WORK:
1) 15 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold

Notes
This piece is neither about maximizing load or total work. The athlete should be moving at a calm, deliberate pace with perfect form and moderate loads. During the Open, total strength training volume and frequency is down. These circuits will help us maintain strength and allow us an opportunity to focus on some different stances and movement patterns.
Half Kneeling Press: https://www.youtube.com/watch?v=Fc9KTHbXlQU
Landmine Row: https://www.youtube.com/watch?v=zUXBk1LMGsM
L-Hold: https://www.youtube.com/watch?v=yIxzUAGLCYI
Tuck Hold: https://www.youtube.com/watch?v=sHwt6IxpCJ8

GYMNASTICS WORK:
1) 3 Sets: Handstand Walks
– Beginner: Wall Facing/Wall Supported Lateral HS Walk x 5-8 steps/side
– Intermediate: Wall Facing Alternating Toe Liftoff x 10-12
– Advanced: HS Walk x 5-10 steps

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