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Wednesday 1/4 WoD

3
Jan

Wednesday 1/4 WoD

SKILL/STRENGTH
Back Squat 6-6-6-6
(TIMECAP: 25:00)

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.

WOD
For Total Reps:
1:00 Thrusters, 95#/65#
1:00 Pullups
0:45 Thrusters
0:45 Pullups
0:30 Thrusters
0:30 Pullups

SCALING GUIDE
Thruster: Athlete should be able to work for the entire duration of each interval with very few, if any breaks.
MOD1: Select load accordingly.
Pullup:
MOD1: Pull-up from lower bar
MOD2: Ring Rows

EXTRA WORK:
Push Press 8-8-8-8

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:

1) 5 Sets:
0:30 Wall Facing Handstand Balance
5-8 Ring Push Ups (TEMPO = 3231)

Notes
Handstand Balance VIDEO:https://www.youtube.com/watch?v=MC4-GCTXrzA&feature=youtu.be
**Partner athletes up and have them spot each other.
Knuckle/Wrist Pushups: https://www.youtube.com/watch?v=bo6U9nER_4E

2) 5 Sets:
5 Supine Transition Rocks
1:00 Straddle Hollow Rock

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