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Thursday 12/15 WoD

14
Dec

Thursday 12/15 WoD

STRENGTH/SKILL:
Front Squat 7-7-7-7
(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:
AMRAP 12:
5 Toes to Bar
10 Box Jumps, 24″/20″
15 Wall Ball, 20#/14# to 10’/9′
(TARGET INTENSITY: 9)

SCALING GUIDE
Box Jump/Step-Up:
MOD1: Step up/down
Wall Ball: Aim to perform in no more than two sets with short breaks.
MOD1: Scale reps/load/height accordingly.

EXTRA WORK:
1) Clean High Liftoff + 5 Count Eccentric + Clean + Jerk 2-2-2, 3×2

Notes
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets. Make sure that the eccentric is a full five count. Do not touch-and-go the clean.

2) Row
a) 2:00 @ 22-24 strokes/minute + 2:00 @ 24-26 strokes/minute + 1:00 @ 26-28 strokes/minute
b) 8x125m @ 38-40+ strokes/minute, rest 2:00 between efforts
c) 1000m @ 22-24 strokes/minute

GYMNASTICS WORK:
1) 3 Sets:
10 Dip Support Swings
20 Superman Extensions
10 Table Press Ups

2) GHD Sit Ups: 5 x 20

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