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Tuesday 1/3 WoD

2
Jan

Tuesday 1/3 WoD

SKILL/STRENGTH:
Snatch High Liftoff + 5 Count Eccentric + Snatch 2RM
*Once you have found a 2RM, perform: 2 singles with 2RM weight
(Timecap: 20:00)

Notes
Make sure that the eccentric is a full five count. Do not touch-and-go the snatch.

WOD:
AMRAP 12:
21 Wall Ball, 20/14 (10’/9′)
7 Overhead Squats, 115/85

SCALING GUIDE
Overhead Squat: Athlete should be able to complete each round in no more than three sets with short breaks, preferably two sets.
MOD1: Scale repetitions accordingly.
MOD2: 2Singles for 1 Double

EXTRA WORK:
1) Assault Bike 60 minutes @ 6 + Surges

@ 30 minute mark, begin eight sets of:
0:30 @ 8-9
2:30 @ 6

SCALING GUIDE
All athletes who can handstand walk should do so for this workout, even if they accrue minimal distance. Scale movement to one of the following.
Partner Assisted Handstand Walk: https://www.youtube.com/watch?v=C-T7wwVQgHI make sure not to push sets to failure!
Bear Walk:https://www.youtube.com/watch?v=jNwx_LsGgrc focus on position and control, not speed/total distance.

GYMNASTICS WORK:

1) 3 Rounds for Total Distance:
2:00 Handstand Walk
2:00 Rest

TARGET INTENSITY: 8

SCALING GUIDE
All athletes who can handstand walk should do so for this workout, even if they accrue minimal distance. Scale movement to one of the following.
Partner Assisted Handstand Walk: https://www.youtube.com/watch?v=C-T7wwVQgHI make sure not to push sets to failure!
Bear Walk:https://www.youtube.com/watch?v=jNwx_LsGgrc focus on position and control, not speed/total distance.

2) 5 Sets:
5 Tuck Front Lever Pulls w/5 Second Negative
5 Wall Climb + 5 Second Handstand Hold
10 Back Extension w/Twist (one twist each side)

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