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Wednesday 11/9 WoD

8
Nov

Wednesday 11/9 WoD

STRENGTH/SKILL:
Power Clean 2-2-2, 3×2
(TIMECAP: 20:00)

Notes
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. The weight should allow the athlete to be snappy and crisp with excellent mechanics on every rep.

CONDITIONING:
3 Rounds For Time:
15 Deadlifts, 135#/95#
10 Burpees
(TIMECAP: 5:00, TARGET INTENSITY: 9.5)

This workout should be executed at the absolute upper limit of the athlete’s capacity. Scale both movements for relative ease, to allow the athlete to speed through as quickly as possible.

SCALING GUIDE
Deadlift: Scale load for athletes to remain unbroken.
MOD1: KB Deadlifts (moderately light weight)
Burpee:
MOD1: Scale to squat thrust (down to top of push-up position, then back up, without bringing chest to floor)

 

EXTRA WORK:
1) 5 Sets, not for time:
3-5 Muscle-Ups
5-10 Strict Toes-to-Bar
10-15 Back Extensions

Notes
Muscle-Up: Scale to strict false grip pullup on rings and strict ring dip, or strict ring rows and pushups. Advanced atheltes should perform at least some of their repetitions as strict muscle-ups. Strict muscle-up reps are counted upon returning, under control, to the bottom, not upon lockout at the top.
Toes-to-Bar: Scale movement to strict hanging leg raise, as high as possible. In any variation, count the rep upon returning, under control, to the bottom.
Back Extension: Advanced atheltes should hold a plate across the chest. If you do not have enough GHDs, substitute 10 Superman Extensions w/pause at top.

2) Run 2x1600m @ 9, Work:Rest 1:1

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