Call Us: (703) 688-2397

Monday 9/26 WoD

25
Sep

Monday 9/26 WoD

STRENGTH/SKILL:
Pause Back Squat 8RM, then 90%x8x3
(TIMECAP: 20:00)

Notes
Full three count pause in the bottom. Maintain tension in the bottom, don’t go slack.

CONDITIONING:
21-15-9 For Time:
Wall Ball, 20#/14# to 10′
Sumo Deadlift High Pull, 75#/55#
Box Jump, 24″/20″
Push Press, 75#/55#
(TIMECAP: 12:00, TARGET INTENSITY: 9.5)

SCALING GUIDE
Limiting factor is high heart rate. Reduce rep scheme to 15-12-9 or 12-9-6
Box Jump: Stepping down is encouraged.

 

EXTRA WORK:

1) 3 Mile Progression Run
Mile 1 @ RPE6, Mile 2 @ RPE7, Mile 3 @ 8

GYMNASTICS WORK:

5 Sets:
5 Tuck Front Lever Pulls w/5 Second Negative
5 Wall Climb + 5 Second Handstand Hold
10 Back Extension w/Twist (one twist each side)

Notes:
Tuck Front Lever VIDEO: https://www.youtube.com/watch?v=ayZQunxcNWk&feature=youtu.be
Wall Climb + Handstand: Maintain Hollow through full range of motion on wall climb and during handstand hold.
Back Extension VIDEO: https://www.youtube.com/watch?v=pjvAbeToCek&feature=youtu.be

5 Sets:
5 x 0:10 Table Support
5 x 0:10 Weighted Piked Shoulder Extension
**Use no more than 10lbs.

Notes:
Table Support VIDEO: https://www.youtube.com/watch?v=q0JNuMe4bZI&feature=youtu.be
Shoulder Extension VIDEO: https://www.youtube.com/watch?v=iZZeIm0pCBQ&feature=youtu.be

 

Leave a Reply