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Thursday 10/20 WoD

19
Oct

Thursday 10/20 WoD

STRENGTH/SKILL:
Deadlift 5-5-5-5-5
(TIMECAP: 25:00)

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 and fifth sets.

CONDITIONING:
For Time:
For Time: 15 Burpee Box Jump Overs (30″/24″) 30 Toes to Bar 15 Overhead Squats (165/115) (TIMECAP: 10:00, TARGET INTENSITY: 8.5)

 

EXTRA WORK:
Front Squat 5-5-5-5

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.

GYMNASTICS WORK:

1) 3 Sets:
10 Tap Swings on Rings
5-10 Hollow Pushups
10 Seated Pike Leg Raises: https://www.youtube.com/watch?v=sBhQxMfpuJU

2) EMOM x 12:
3-5 Strict Handstand Pushups
7-10 Leg Raise from L-Hang

3) Barbell Tricep Skull Crushers [4×20-30]

 

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