0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-15:00 Transition to Accessory Work
15:00-25:00 Accessory Work
25:00-27:00 Recovery, put any DBs away you don’t need
27:00-32:00 Explanation of WOD, good reminders on Rope Climb efficiency
32:00-33:00 Transition to WOD Prep
33:00-39:00 WOD Prep
39:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds Toe Touch Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
—then—
2 Rounds
20 Shoulder Taps
20 Flutter Kicks
MANAGEMENT/FOCUS:
Good full body warm-up into specific movements to prime the shoulders and core for the Accessory Work
Specific Warm-up
Alt. EMOM 4
M1: 8 V-ups
M2: DB Complex: 2 Double DB Lateral Raise + 4 Double DB Reverse Flys
MANAGEMENT/FOCUS:
This allows people to share DBs if needed, start on different movements and alternate back and forth
Accessory Work
V-ups 5x12
DB Complex: 5 sets, 4 Double DB Lateral Raise + 8 Double DB Reverse Flys
FOCUS:
V-ups: Core strength, quality and controlled reps, don’t flop around…scale to Alt. V-ups if needed…hands and feet should meet over your waist area
DB Complex: Shoulder and back strength combo…there can be a slight bend in the elbow, keep these strict (no bouncing)…stand up tall, DBs at your sides, raise out to the side up to shoulder level (don’t shrug to engage your traps), after 4 reps transition to the Reverse Flys with the same weight…slight bend in the knee, chest parallel to the ground, raise until parallel with torso, squeeze the shoulder blades, complete 8 reps, rest
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: V-ups, M2: DB Complex
WOD Prep
3 Rounds
Round 1: 1 Half Rope Climb + 3 Burpees + 4 Alt. DB Snatch
Round 2: 1 Three Quarter Rope Climb + 3 Burpees 4 Alt. DB Snatch
Round 3: 1 Full Rope Climb + 3 Burpees + 4 Alt. DB Snatch
MANAGEMENT:
The 1/2 and 3/4 Rope Climbs can help those who have not quit got a full rope climb yet practice, help them work on the foot clamp and efficiency
Build in weight on DB Snatch
Recommend doing a warm-up set every 2 minutes
WOD
8 Rounds For Time
1 Rope Climb
6 Burpees
8 Alt. DB Snatch @50/35
SCORE: Time
GOAL: 13:00-15:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Rope Climbs: focus on efficiency, get your foot clamp up to shoulder height
Burpees: force yourself to drop, you will get back up, steady pace, breath and move
Alt. DB Snatch: great opportunity to go a bit heavier than normal with the reps being under 10…remember there are weights in between levels (there is a 40 and 45 between 35 and 50)…chest up, drive through the ground with both feet to get a good hip pop to transfer momentum in to the DB, switch overhead, on the way down or on the ground, stay unbroken
ROPE CLIMB SUBSTITUTE OPTIONS:
4 Sandbag Ground to Over Shoulder
2 Tire Flips
6 MB Standing Rotational Chops
10 KB Upright Rows
BEGINNER: Substitute Options, Half Burpees, 25/15
SCALED: Half or Three Quarter Rope Climb or Substitute Options, 35/20
Rx+: 70/50
Comp: 100/70