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Monday 3/13 WoD

12
Mar

Monday 3/13 WoD

STRENGTH/SKILL
Push Press 3RM
TIMECAP: 20:00

WOD:
4 Rounds For Time:
15/12 Calorie Row / Bike
12 Thrusters, 115#/75#

TIMECAP: 10:00

SCALING GUIDE
Row: Athlete should complete each round in sixty seconds or less, including transitioning in/out or rower. Scale calories accordingly.
Thruster: Athlete should complete each round in no more than two sets with short rest, preferably unbroken. Scale load accordingly.


EXTRA WORK:

Clean & Jerk 5×1

Notes
Moderately heavy, focus on speed and technique. Don’t go for max or miss a bunch of reps.

GYMNASTICS WORK:
1a) Strict Ring Dips, 4×5-8 (TEMPO: 31X1)
1b) Banded PVC Push Downs, 4×12-15 (TEMPO: X131)

2) EMOM x 12: Toes to Bar
– Beginner: 3 Tap Swings + 3 Straight Leg Raise Tap Swings
– Intermediate: 5 Tap Swings + 5-8 Knees to Chest
– Advanced: 5-8 Toes to Bar

3) Banded Rotational Chops 4×10-12/side

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