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Monday 3/27 WoD

26
Mar

Monday 3/27 WoD

STRENGTH/SKILL
Split Jerk 5-5-5, 3×5
TIMECAP: 20:00

Notes
Build over the first three sets to a challenging but manageable weight. Repeat for the last three sets.

WOD:
3 Rounds For Time:
30 Pushups
15 Toes-to-Bar
7 Power Snatch, 115#/75#
TIMECAP: 14:00

SCALING GUIDE
Pushup: Athlete should be able to complete each round in 2 minutes or less. Scale repetitions accordingly.
Toes-to-Bar: Athlete should be able to complete each round in 1 minute or less. Scale repetitions accordingly.
MOD1: Scale Reps accordingly.
MOD2: Hanging straight leg raise, as high as possible.
MOD3: Knee tucks
MOD4: Knee tuck + Toes to KB Handle
Power Snatch: Athlete should be able to complete each round in 75 seconds or less. Scale load accordingly.
MOD1: Hang Power Snatch

 

EXTRA WORK:
1) Snatch Without Hip Contact 3-3-3, 3×3

Notes
Build over the first three sets to a challenging but manageable weight. Repeat for the last three sets.
Athletes who are not yet technically proficient with the snatch should substitute regular snatches at light-to-moderate weight, focusing on perfect reps.

GYMNASTICS WORK:
Pick one of the following, listed from highest to lowest proficiency:
1) Muscle-Up, 2:00 Work/2:00 Rest x 3 Sets
2) Muscle-Up, Accumulate 5-15 total repetitions
3) Muscle-Up Negative, Accumulate 10-15 total repetitions (https://youtu.be/-LcZZGAMv_c)
3) Transition Rock, 5×5
-Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
-Supine https://youtu.be/9YI7hWo2ywM (medium difficulty)
– Incline https://youtu.be/xNtmL6pZSIc (least difficult)

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