SHOOTER’S CHOICE DAY!

WOD:

Athletes Choose 1 From Each Section and have 15 Minutes per Section to complete:

Weightlifting

 1RM Deadlift

 1RM Bench Press

 1RM Back Squat

Gymnastics

 Max Unbroken Strict Pull-ups

 Max Unbroken Weighted Pull-up

 Max Unbroken Muscle-ups

 Max Unbroken Strict Handstand Push-ups

Conditioning

 1 Minute Max Calorie Assault Bike

 500 Meter Row For Time

Shooter’s Choice today to work on a bench mark for Strength, Gymnastics, and Conditioning.  You will have 15 minutes per station.  That means in the strength section, get some warm up sets in (helps if you partner up with someone) before you start going heavy.  With a 15-minute cap, you also can’t wait around all day to move heavier weights, so be smart with your jumps and rest between sets.  Again, having a partner works as you’ll have a spotter and built in rest time while they are lifting.  There is no break between 15 min sections, so once you finish with strength, go right into the gymnastics piece.  With the 15 minutes, you have that amount of time to get attempts in of max unbroken reps of your movement.  I would suggest taking no more than 3 or 4 attempts at a move, so that will give you time to practice/warm up for the movement and then enough time to rest between attempts.  For the Conditioning, since the work time is small, you could take some rest right off the bat when you finish the gymnastics piece.  Just make sure you get your conditioning benchmark done before the end of that third 15 minutes.

Scaling Options:

Strict Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Cool Down:

Roll Out anything that is sore