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Monday 4/3 WoD

3
Apr

Monday 4/3 WoD

STRENGTH/SKILL
Hang Clean (above knee) 3-3-3, 3×3

Notes
Build over the first three sets to a challenging but manageable weight. Repeat that weight for the remaining three sets. Lifts should be crisp and snappy, athlete should receive the bar with weight squarely balanced on the midfoot and stand up immediately.

WOD:
21-15-9 Handstand Pushups
Alternate With
44-30-18 Wall Ball, 20#/14# to 10′

TIMECAP: 12:00

SCALING GUIDE
Handstand Pushup: Athlete should be able to complete rounds in maximums of 2:30, 2:00, and 1:30 respectively.
MOD1: Scale repetitions accordingly
MOD2: Box L Headstand Pushup (https://www.youtube.com/watch?v=titO9jhlZ6c)
MOD3: Bench Dip (https://www.youtube.com/watch?v=i3_R9dDqNSM)
Wall Ball: Athlete should be able to complete rounds in maximums of 2:30, 2:00, and 1:30 respectively.
MOD1: Scale repetitions accordingly.
MOD2: Scale load/height

EXTRA WORK:
1) EMOM x 10:
Beginner/Intermediate – 1 Rope Climb
Advanced – 1 Legless Rope Climb

*GEAR: 1

SCALING GUIDE
Scale movement to rope climb with legs (athlete may perform some reps legless and finish with legs, if possible), partial rope climbs or, for athletes who cannot perform rope climbs at all, substitute rope pulls, wherein the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet.

2) Split Jerk 5×5

Notes
Add 5-15lbs to top weight from Day 1 of last week. If athlete did not perform that workout, they may do that instead.

GYMNASTICS WORK:
1) 5 Sets: Handstand Walks
– Beginner: Wall Facing/Wall Supported Lateral HS Walk x 5-8 steps/side
– Intermediate: Wall Facing Shoulder Taps x 15-20
– Advanced: HS Hold, with or w/out partner assistance x MAX TIME

CORE STRENGTH:
5 Sets:
10 V – Ups
10 Hollow Rocks
10 Suit Cases
10 Superman Lifts

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