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Wednesday 11/23 WoD

22
Nov

Wednesday 11/23 WoD

OPEN GYM HOURS TODAY
9am-11am


STRENGTH/SKILL:
Clean 2RM, then 90%x2x2
(TIMECAP: 20:00)

CONDITIONING:
“Diane”
21-15-9 For Time:
Deadlift, 225#/155#
Handstand Pushups
(TIMECAP: 7:00, TARGET INTENSITY: 10)

Perform HSPU to Open Standard.
Compare this to week of 160613, or this last time your gym did “Diane”. If possible, scale workout in the same manner for each athlete.

SCALING GUIDE
Deadlift: Select a weight which the athlete can complete in no more than two sets per round with short breaks.
Handstand Pushup: Aim to perform in 2 sets per round
MOD1: Pike Pushup with knees or feet on box
MOD2: Seating KB Press

 

EXTRA WORK:
1) Bench Press 3RM, then 90%x3x3

Notes
Pause on chest at the bottom of each rep.

GYMNASTICS WORK:

1) Strict Pull Ups [5×5-8] *TEMPO = 1231

2) 5 Sets:
5-10 Ring Dips, turn rings out in support
10 Hanging Tuck Up + L-Negative, 0:05 with straight legs

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