0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Hamstring Stretch
Lying Quad Stretch
Iron Crosses
Pigeon Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
8 Double KB Front Squats
30 second Front Plank
Strength
Work to 1-rep Back Squat
FOCUS:
Good depth and break some personal records!
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 16 minutes, begin around 70% and use the first 4 sets to build to your first 1-rep attempt. First attempt you should be 100% confident you will make the lift. Second attempt should be slightly below your PR, third attempt you break your PR, 4th attempt you FAFO
WOD Prep
2-3 Rounds
10 Plate Hops
6 Plate Ground to Overhead
WOD:
EMOM 8
20 Plate Hops
3 Plate Ground to Overhead @35/25 (VIDEO)
*add 3 Ground to Overhead reps each minute
SCORE: Reps (268 if you make it all the way through)
PACE GOAL: complete all reps within the minute
FEEL:
That escalated quickly :)
3, 6 and 9 will be pretty comfortable
12 and 15 will start to increase the heart rate and the rest will feel much shorter
18, 21 and 24 will fell almost continuous and be very challenging to complete
STRATEGY:
Steady pace on the plate hops
The goal is to stay unbroken throughout, keep your chest up and use your legs to get momentum into the plate, breathe at the top to manage your heart rate
If you cannot complete all of the Plate G2OH within the minute then just do as many as you can, but you must do the 20 plate hops at the top of each minute
BEGINNER: Line Hops, 15/10
SCALED: 25/15
Rx+: 45/35