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Tuesday 9/27 WoD

26
Sep

Tuesday 9/27 WoD

STRENGTH/SKILL:
Hang Snatch 3RM, then 90%x3x2
(TIMECAP: 20:00)

Notes
The hang snatch is performed from directly above the knee.

CONDITIONING:
For Time:
150 Double Unders
50 Handstand Pushups
150 Double Unders
(TIMECAP: 14:00, TARGET INTENSITY: 8.5)

SCALING GUIDE
Double Unders: Sub 2 Singles for 1 Double
HSPU: Goal is 10-12 HSPU per minute.
HSPU Alt1: Pike Push Ups (touch head to yoga mat or abmat)
HSPU Alt2: KB or BB Strict Press (moderate weight)

 

EXTRA WORK:

1) Low Hang Clean 3RM, then 90%x3x3

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

GYMNASTICS WORK:

1) 5 Sets:
0:30 Wall Facing Handstand Balance
10 Knuckle Pushups
10 Wrist Pushups
* Partner athletes up and have them spot each other.

Notes
Handstand Balance: https://www.youtube.com/watch?v=MC4-GCTXrzA&feature=youtu.be
Knuckle/Wrist Pushups: https://www.youtube.com/watch?v=bo6U9nER_4E

2) 5 Sets:
5 Supine Transition Rocks
1:00 Straddle Hollow Rock

Notes:
Straddle Hollow Rock: https://www.youtube.com/watch?v=9Y163bglIHM&feature=youtu.be

3) 5 Sets:
5/Side Straight Arm Wall Bridge Circles
0:30 Wall Handstand Bridge, 3′ away from wall

Notes:
Wall Handstand Bridge: https://www.youtube.com/watch?v=EEa89CoWMrY&feature=youtu.be

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