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Thursday 10/13 WoD

12
Oct

Thursday 10/13 WoD

  • STRENGTH/SKILL:
    Back Squat 6-6-6-6
    (TIMECAP: 20:00)
    Notes: Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

    CONDITIONING:
    21-15-9 For Time:
    Superman Rocks
    Med Ball Squat Jumps (20/14)
    Toes-to-Bar
    (TIMECAP: 10:00, TARGET INTENSITY: 8)

    SCALING GUIDE
    Toes-to-Bar:
    TTB1: Scale Reps to 15-12-9, 12-9-6, or 9-6-3 accordingly.
    TTB2: Perform hanging straight leg raise, as high as possible.
    TTB3: Knee tucks

  • EXTRA WORK:
    1) Row 4000m @ 9
  • GYMNASTICS WORK:
    1) 5 Sets:
    5 Pause Tap Swings on Pullup Bar
    0:30 Ring Support
    Notes: Pause Tap Swing: 5 second pause each in hollow, arch, and straight hang.  Ring Support: Keep rings turned out.2) 5 Sets:
    5 Ring Dip Negatives
    15 V-UpsNotes: Ring Dip Negative: 10 Second Negative + 3 second pause at bottom. Maintain tension in bottom position!

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