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Wednesday 10/5 WoD

4
Oct

Wednesday 10/5 WoD

STRENGTH/SKILL:
Overhead Squat 5RM, then 90%x5x3
(TIMECAP: 15:00)

CONDITIONING:
Choose one of the following workouts:

20 Muscle-Ups For Time
(TIMECAP: 10:00, TARGET INTENSITY: 8.5)

or

10 Rounds for Time or AMRAP10:
2-5 Strict Pullups
2-5 Strict Ring Dips or Pushups
SCALING GUIDE

Notes:
MU1: If 30 MU’s is not feasible, choose a REALISTIC number to accomplish (Ex: 10 or 15 or 20 or 25)
MU2: If you can not peform MU’s, perform the 10 RFT. Scale reps. Each Pull-up/Dip round should take less than 1 minute.

 

EXTRA WORK:

1) 4500m Progression Row
0-1500m @ 6, 1500-3000m @ 7, 3000-4500m @ 8

GYMNASTICS WORK:

3 Sets:
10 Tap Swings on Rings
5-10 Hollow Pushups
10 Seated Pike Leg Raises

5 Sets of:
5 Strict Handstand Pushups
10 Leg Raise from L-Hang
– LR/LH VIDEO: https://www.youtube.com/watch?v=9rh3Z7DN9vE&feature=youtu.be

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