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Tuesday 10/25 WoD

24
Oct

Tuesday 10/25 WoD

SKILL/STRENGTH:
Low Hang Snatch 2RM, then 90%x2x2
(TIMECAP: 20:00)

Notes
The low hang snatch is performed from well below the knee, as close as the athlete can get to the floor without touching.

CONDITIONING:
2 Rounds For Time:
20 Pullups
20 One Legged Squats, alternating
Run 800m
(TIMECAP: 18:00)

SCALING GUIDE
Pullup: Scale repetitions for completion in no more than three sets with short rests.
MOD1: Banded Pullups
One Legged Squat:
MOD1: Counterbalance and/or heel lift.
MOD2: Single leg squat on box (non-working leg hanging down).
MOD3: Stationary lunge with kettlebell in goblet position.
Run: Athletes with more than a 10:00/mile pace, reduce distance to 600m.

EXTRA WORK:
Row 4000m @ 9

GYMNASTICS WORK:

1) EMOM x 12
Odd minute: 2-5 Deficit Kipping Handstand Push Ups / Deficit = 1″- 4″
Even minute: 3-6 Muscle Up Transition Rocks (using a band)

2) 5 Sets:
0:30 Wall Facing Handstand Hold
1:00 Straddle Hollow Hold

 

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