Monday 12/11– Everyone
Skill Practice: 15 minutes
WOD: 3 rounds for time of:
400 m run
30 Wall Balls (20/14)
15 Deadlifts (Rx’d 225/155) (Scaled 185/105)
Mobility: 10 min deadlift archetype
Wednesday 12/13 – Everyone
Skill Practice: 10 minutes
WOD1: Front Squat 12-12-12
*Use the heaviest weight you can for each set. Rest as needed between sets.
WOD2: 15-12-9 reps, for time of:
Front Squat (Rx’d 135/95) (Scaled (95/65)
Strict Handstand Push-up (HSPU w/ feet on box or strict push-ups)
Mobility: 10 min squat archetype
Out of Class – Everyone
As many reps as possible in 7 mins of:
3 Chest-to-bar Pull-ups
3 Hang Power Snatches (Rx’d 115/80) (Scaled 95/55)
6 Chest-to-bar Pull-ups
6 Hang Power Snatches (Rx’d 115/80) (Scaled 95/55)
9 Chest-to-bar Pull-ups
9 Hang Power Snatches (Rx’d 115/80) (Scaled 95/55)
*Continue in this fashion, adding 3 reps to each movement until the 7-minute window expires.
WOD 1 I did 75lb for 3 rounds of 12. Completed WOD 2 at 5:03. Loved the workout! During the workout as well as mobility section I learned how to improve both my air squat and my front squat. Still working on getting handstands down but did the scaled version with the box – making progress!