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Monday 9/18 WoD

17
Sep

Monday 9/18 WoD

We have another fun weekend at CFWS!
Saturday, September 23, 2017

• 8:30 AM – RP Challenge Weigh-In #2
• 9:30 AM (Community WOD) – Elise’s Farewell WOD
• 1 PM – 3 PM – Recipe Social & Potluck

Click the Event link for more details and to RSVP!


SKILL/STRENGTH:

FITNESS PERFORMANCE
Every 2:00 x 8 Sets:
Front Squat 70% x 4
3-6 Strict Ring Dips + 4-8 Kipping Ring Dips

Every 2:00 x 8 Sets:
Front Squat 70% x 4
3-6 Strict Ring Dips (TEMPO 31X1) + 4-8 Kipping Ring Dips

SCALING GUIDE
Front Squat: Athletes who do not have an established 1RM should aim for a weight which allows for technically sound, moderately challenging sets the whole way through.

Ring Dip: All sets should be submaximal and technical. Select/scale repetitions accordingly. Scale movement to pushup. Advanced athletes may add a tempo of three seconds down, one second pause, accelerate up, one second pause (31X1) to some of their strict ring dips.

 

FITNESS PERFORMANCE
21-15-9 For Time:
Dumbbell Squat Clean Thruster, 35#/20#
Pullup

TIMECAP: 8:00
GEAR: 3

21-15-9 For Time:
Dumbbell Squat Clean Thruster, 50#/35#
Pullup

TIMECAP: 8:00

SCALING GUIDE
Dumbbell Squat Clean Thruster: Athlete should be able to complete the first round in no more than 1:30, second round in no more than 1:00, and the third round in no more than 0:45. Scale load accordingly. For athletes who cannot keep good position when doing dumbbell cleans from the floor, scale to hang.

Pull Up: Athlete should be able to complete the first round in no more than four sets, the second and third rounds in no more than three sets. Scale repetitions accordingly. Scale movement to jumping pullup. Make sure athletes performing jumping pullup know to jump and quickly drop, not slowly lower themselves.

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