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Wednesday 1/18 WoD

17
Jan

Wednesday 1/18 WoD

SKILL/STRENGTH:
Deadlift 5RM
(TIMECAP: 20:00)

WOD:
7 Rounds For Time:
7 Power Cleans, 155#/105#
7 Chest-to-Bar Pullups
(TIMECAP: 11:00)

SCALING GUIDE
Power Clean: Athlete should be able to work in “unbroken” singles
MOD1: Scale load accordingly
MOD2: Hang Power Clean
Chest-to-Bar Pullups: Athlete should be able to complete each round in no more than three sets with short breaks, preferably two.
– – MOD1: Scale repititions accordingly
– – MOD2: Pull-up
– – MOD3: Ring Rows

EXTRA WORK:
1) For Total Reps:
2:00 Max Strict Handstand Pushups, hard deficit
2:00 Rest
2:00 Max Strict Handstand Pushups, moderate deficit
2:00 Rest
2:00 Max Strict Handstand Pushups, no deficit

SCALING GUIDE
The first round should net the athlete between 8-12 repetitions. The second round should net between 12-16 repetitions. Select deficits accordingly.
Athletes who cannot yet perform strict handstand pushups may substitute pike pushups, if and only if they can maintain strong hollow and vertical torso, with the same guidelines for selecting deficit, or for three rounds without deficit if necessary.
Athletes who cannot yer perform pike pushups should substitute dumbbell, kettlebell, or barbell strict press, selecting weight according to the same repetiiton guidelines, reducing weight each round.

GYMNASTICS WORK:
5 Sets:
10-20 Chest to Wall Shoulder Taps
0:30 Ring Support

Notes
Pause Tap Swing: 5 second pause each in hollow, arch, and straight hang.
Ring Support: Keep rings turned out.

5 Sets:
5 Ring Dip Negatives
15 V-Ups

Notes
Ring Dip Negative: 10 Second Negative + 3 second pause at bottom. Maintain tension in bottom position!

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