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Thursday 9/15 WoD

14
Sep

Thursday 9/15 WoD

STRENGTH:
Low Hang Clean 3-3-3, 3×3
* The low hang clean is performed from well below the knee, as close as the athlete can get to the floor without touching.
(TIMECAP: 20:00)

Notes
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets.

CONDITIONING:
For Time:
Run 400m
10 Handstand Pushups, Large Deficit
Run 400m
15 Handstand Pushups, Small Deficit
Run 400m
20 Handstand Pushups, No Deficit
Run 400m
(TIMECAP: 18:00)

HSPU: Difficulty of deficit should range as follows
-1st Round: Work 1-3 reps at at time.
-2nd Round: Work 3-5 reps at a time.
-3rd Round: Work 5+ reps at a time.

SCALING GUIDE
– HSPU:
– – 1st Round: Barbell Press (heavy)
– – 2nd Round: Barbell Press (moderate)
– – 3rd Round: Barbell Push Press (same weight as 2nd Round)
*BAR SHOULD BE TAKEN FROM THE FLOOR.

EXTRA WORK
1) Press to Squat (using Snatch grip): 3-3-3, 3×3

Notes
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets.

2) Kipping Pull Up (Progressions): 15-20 minutes
1 – Video: https://www.youtube.com/watch?v=4ZJMblG5apg

 

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