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Tuesday 12/6 WoD

5
Dec

Tuesday 12/6 WoD

STRENGTH/SKILL:
Back Squat 8-8-8-8
(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:
For Total Reps:
3:00 Row for Calories
0:10 Transition
3:00 Rope Climbs, 15′ Ascent
0:10 Transition
2:00 Row for Calories
0:10 Transition
2:00 Rope Climbs
0:10 Transition
1:00 Row for Calories
0:10 Transition
1:00 Rope Climbs
TARGET INTENSITY: 9

SCALING GUIDE
Rope Climb:
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls

EXTRA WORK:
1) Row 60 minutes @ 22-26 strokes/minute + Surges

2) @ 30 minute mark, begin six sets of:
0:30 @ 32-34 strokes/minute
2:30 @ 22-26 strokes/minute

3) 4 Rounds For Time:
9 Strict Handstand Pushups, challenging deficit
9 Bar Muscle-Ups
18 Pistols, 24kg/16kg kettlebell, alternating
(TIMECAP: 20:00, TARGET INTENSITY: 8 )

SCALING GUIDE
Strict HSPU: Athlete should be able to complete each round in 3-4 sets with short breaks. Select deficit accordingly.
MOD1: Strict HSPU without deficit,
MOD2: Kipping HSPU
MOD3: HSPU from Box
MOD4: Kettlebell strict press.

Bar Muscle-Up: Athlete should be able to complete each round in 3-4 sets with short breaks.
MOD1: Scale repetitions accordingly.
MOD2: Chest-to-bar pullup and Dips

Pistol: Athlete should be able to complete each round in no more than two minutes.
MOD1: Scale load accordingly.
MOD2: Very light weight for counterbalance
MOD3: Box variance

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