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Wednesday 12/7 WoD

6
Dec

Wednesday 12/7 WoD

STRENGTH/SKILL:
Every Minute for 10 minutes:
Ring or Bar Muscle Ups x 1-3
Kipping or Butterfly Pull Ups x 2-5
Ring Rows or Strict Pull Ups x 2-5

CONDITIONING:
AMRAP 20:
10 GHD Sit-Ups or 15 Abmat Situps
15 Kettlebell Swings, 32kg/24kg
20 Wall Ball, 20# to 10’/14# to 9′
(TARGET INTENSITY: 9)

SCALING GUIDE
Kettlebell Swing: Athlete should be able to complete each round in no more than three sets with short breaks, preferably two.
MOD1: Scale load accordingly.
MOD2: Russian KBS.
Wall Ball: Athlete should be able to complete each round in no more than three sets with short breaks, preferably two.
MOD1: Scale load and/or height accordingly.

EXTRA WORK:
1)  Push Press 10-10-10-10

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

GYMNASTICS WORK:
5 Sets:
Parallette Planche Push Up x 5-10
Straight Arm Bar Muscle Up Pull Throughs (using a foam roller)

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