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Wednesday 9/7 WoD

6
Sep

Wednesday 9/7 WoD

SKILL/STRENGTH:
Row 2x1000m, work:rest 1:1

CONDITIONING:
10 Rounds For Time:
5 Push Ups
5 Sumo Deadlift High Pulls, 95#/65#
5 Wall Ball, 20#/14# to 10′
(TIMECAP: 10:00, TARGET INTENSITY: 9)

SCALING GUIDE

  • Ring Dip: No more than two sets with short break. Scale movement to push-ups, further scale through pushup variations (knees, hands on bench, hands on wall.)
  • Sumo Deadlift High Pull: Should be unbroken, scale load accordingly.
  • Wall Ball: Athlete should be able to complete every round unbroken. Scale load and height accordingly.

 

EXTRA WORK:

  1. Static Rope Hold: 5×10-15sec.
    • Execution:
      • Start with arms overhead, fully extended, gripping rope
      • Pull chest to hands, elevating feet off floor
      • Hold chest as close to hands as possible for designated time
    • Rx+ = L-Hang (legs parallel to floor, body in shape of “L”
    • Mod. = 10×3-5sec.
  2. EMOM x 10: 3-5 Kipping Knees to Elbows
    • Execution:
      • Focus on active shoulder position, hollow body
      •  As you tuck knees, actively pull down on bar
      • Immediately after tucking knees, throw your legs back down to the ground

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