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Wednesday 10/19 WoD

18
Oct

Wednesday 10/19 WoD

Don’t Forget!  RP Weigh-Ins are this Saturday (10/22) at 8:30am!


STRENGTH/SKILL:
Power Snatch 2-2-2, 3×2
(TIMECAP: 20:00)

Notes:
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. Athlete should use a weight which is challenging but manageable with good mechanics.

CONDITIONING:
10 Rounds For Time:
5 Kipping Handstand Pushups
20 Double Unders
(TIMECAP: 12:00, TARGET INTENSITY: 9)

SCALING GUIDE
Double Under: 2 Singles for 1 Double

 

GYMNASTICS WORK:

1) 3 Sets:
10 Tap Swings on Rings
5-10 Hollow Pushups
10 Seated Pike Leg Raises: https://www.youtube.com/watch?v=sBhQxMfpuJU

2) EMOM x 12:
3-5 Strict Handstand Pushups
7-10 Leg Raise from L-Hang

3) Barbell Tricep Skull Crushers [4×20-30]

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