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Tuesday 12/13 WoD

12
Dec

Tuesday 12/13 WoD

STRENGTH/SKILL:
Deadlift 4×6, use last weeks top set of 8
(Timecap: 25:00)

Notes
If the athlete did not perform last week’s sets of 8, they should perform that workout instead.

CONDITIONING:
3 Rounds For Time:
30 Pushups
30 Butterfly Sit-Ups
30 MB Squat Cleans (20/14)
(TIMECAP: 15:00, TARGET INTENSITY: 8.5)

EXTRA WORK:
1) 4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band

2) For Total Time:
5 Rope Climbs, 15′ Ascent
2:00 Rest
3 Rope Climbs, 15′ Ascent
1:00 Rest
1 Rope Climb, 15′ Ascent
(TIMECAP: 9:00, TARGET INTENSITY: 8.5)

SCALING GUIDE
First round should take three minutes or less, second two minutes or less. Scale Up to LegLess
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls

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