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Wednesday 9/21 WoD

20
Sep

Wednesday 9/21 WoD

CONDITIONING:
AMRAP 15:
12-9-6 Clean, 105#/70#
Alternate with
9-6-3 Bar Facing Burpee
(TARGET INTENSITY: 9)

*NOTE:
– Perform 12 cleans followed by 9 bar facing burpees, then 9/6, then 6/3, then start over at 12/9.

SCALING GUIDE
Clean: Any clean variation (power, squat, muscle, split, etc) is acceptable. Novice athletes should perform hang power cleans.

EXTRA WORK:
1) Pause Front Squat 7-7-7-7
3 count pause in the bottom. Maintain tension in the bottom.

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

5 Sets:
5 Pause Tap Swings on Pull-up Bar
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: 10sec. negative + 3sec. pause at bottom
15 V-Ups

Notes
Maintain tension in bottom position!

 

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