Monday’s WOD Aug. 31

Monday’s WOD Aug. 31

Strength:

A.)Front Squat

8/55%

6/65%

4/75%

2/85%

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

B.)Ring Dips

4 X 10

Trainer’s have athletes use the box transition instead of a band. 

 

Conditioning:

CAT ONE:

5 rounds for time of:

25-calorie row

16 chest-to-bar pull-ups

9 strict handstand push-ups

CAT TWO:

5 rounds for time of:

25-calorie row

16 chest-to-bar pull-ups

9 strict handstand push-ups

CAT THREE:

5 rounds for time of:

18-calorie row

8 chest-to-bar pull-ups (banded)

5 strict handstand push-ups (mats okay)

It is important to vary the scaling options for pull-ups. Last week we used the basic kipping pull-up as a substitute for chest-to-bar pull-ups. This week the focus is to decrease the number of reps but keep the same movement. If chest-to-bar pull-ups are not yet an option, than increase the reps and execute chin over bar kipping pull-ups (up to 16 reps). The goal is to do each round of pull-ups with no more than one break per round.

Kipping HSPU are not a scale for the strict version today. If you are working to get your strict HSPU, we are decreasing the weight by decreasing the angle of the body to achieve the strict movement. Place your feet on a box, hands on the ground and pike your body, the closer your hands to your feet the more difficult. Choose an angle that you can maintain the entire 5 rounds.

CAT FOUR:

4 rounds for time of:

12-calorie row

8 jumping pull-ups

5 pushups