Call Us: (703) 688-2397

Thursday 12/8 WoD

7
Dec

Thursday 12/8 WoD

STRENGTH/SKILL:
Clean with 3 Count Pause in Squat 3-3-3, 3×3
(TIMECAP: 20:00)

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 pause is a full three count. Do not touch-and-go.

CONDITIONING:
7 Rounds For Time:
7 Power Cleans 135#/95#
7 Bar Facing Burpees
21 Double Unders
TIMECAP: 14:00, TARGET INTENSITY: 9.5

SCALING GUIDE
Cleans: Athlete should be able to complete each set in no more than forty seconds.
MOD1: Scale load accordingly.
MOD2: Hang Power Clean

Double Under: Athlete should be able to complete each set in in more than forty seconds.
MOD1: Scale repetitions accordingly.
MOD2: 2Singles for 1 Double

EXTRA WORK:
1) Sprints
Jog 800m
3×50′ High Knees + 50′ Buttkickers + 50′ Carioca
3x10m Sprint Start
1x100m hard run
4x100m Sprint, rest 2:00 between efforts
Jog 800m

2) No Hands/No Feet Snatch 3-3-3, 3×3

Notes
No hook grip. Feet start in the athlete’s receiving position. The athlete may rise onto their toes at the top of the pull, but they may not move their feet to receive the bar. Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets.

GYMNASTICS WORK:
5 Sets:
5 Open Tuck Front Lever w/0:05 hold
5 Tuck Planche w/0:05 hold
1:00 Hollow Rocks

Leave a Reply