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Monday 9/19 WoD

18
Sep

Monday 9/19 WoD

STRENGTH/SKILL:
2 Low Hang Cleans + Jerk + Behind-The-Neck Jerk
1-1-1, 3×1
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets.
Weight should allow the athlete to be snappy and crisp with excellent mechanics on every rep.
(TIMECAP: 20:00)

CONDITIONING:
21-15-9 For Time:
Calorie Row
Chest-to-Bar Pullup
(TIMECAP: 10:00, TARGET INTENSITY: 9.5)

SCALING GUIDE
Chest-to-Bar Pull-up: Sub for pull-ups or banded pull-ups. The goal is to complete each round in 3 to 4 sets.

 

EXTRA WORK:
1) No Contact Snatch 2-2-2, 3×2
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets.

*No Contact snatch is exactly like a regular snatch, but the bar should¬†not make contact at the athlete’s hips. The purpose is to teach the athlete to keep the hips back, stay over the bar, and to use the upper body to be active in keeping the bar close and turning over to the receiving position.

GYMNASTICS

1) 5 Sets:
– 5-10 False Grip Chest-to-Ring Pullup
– 60 sec Straddle Hollow Hold: https://www.youtube.com/watch?v=AFCTjHZuP9w&feature=youtu.be

2) 5 Sets:
– 0:30 Hanging Prone Back Bend from Rings: https://www.youtube.com/watch?v=mv8CUljchgk&feature=youtu.be
– Bent Arm Wall Bridge Circles: https://www.youtube.com/watch?v=ropnO6ARKsg&feature=youtu.be

 

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