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Wednesday 1/11 WoD

10
Jan

Wednesday 1/11 WoD

SKILL/STRENGTH:
Deadlift 5×4, use last weeks top set of 5
(TIMECAP: 25:00)

Notes
If the athlete did not perform last week’s sets of 5, they should perform that workout instead.

WOD:
20-15-10 For Time:
Deadift, 185#/135#
Handstand Pushup
(TIMECAP: 12:00)

SCALING GUIDE
Deadlift: Athlete should be able to complete each round in no more than three sets with short rests while maintaining sound mechanics.
– MOD1: Scale load accordingly
Handstand Pushup: Athlete should be able to complete each round in no more than four sets with short rests.
– MOD1: Scale Repititions accordingly
– MOD2: HSPU from Box
– MOD3: Kettlebell strict press

EXTRA WORK:
1) Assault Bike:
2:00 @ 6 + 2:00 @ 7 + 1:00 @ 8
4×20/15 Calories @ 9-10, rest 2:00 between efforts
5:00 @ 6

GYMNASTICS WORK:
1) 3 Sets:
10 Tap Swings on Rings
5-10 Hollow Pushups
10 Seated Pike Leg Raises

2) EMOM x 10:
5 Burpees + 5-8 Toes to Bar

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