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Wednesday 11/2 WoD

1
Nov

Wednesday 11/2 WoD

CONDITIONING:
With a Partner, As Far As Possible in 30 Minutes:
Partner A performs 2 Calorie Row + 2 Wall Ball, 20#/14# to 10′ + 2 Power Cleans (115/75) while Partner B Rests.
Partner B performs 2 Calorie Row + 2 Wall Ball + 2 Power Cleans while Partner A Rests.

Repeat at 4+4+4, 6+6+6, 8+8+8, etc
For wall ball, athlete should use either a heavier ball or higher target than usual!

(TARGET INTENSITY: 9)

SCALING GUIDE
Wall Ball: Scale load/reps/height as necesssary to keep the athlete working in sets of no fewer than 10 at any point during the workout.

 

EXTRA WORK:
Overhead Squat 3RM, then 90%x3x3

GYMNASTICS WORK:

5 Sets:
5 Bar Muscle Up Supine Transition Rocks (on ground, using foam roller)
10 Hyper Back Extensions w/twist

5 Sets of:
0:30 Wall Handstand Bridge, 3′ from wall
Parallette Planche Push Up Rocks x 5-8

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