0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Samson Stretch
Hip Openers
Thread the needle
Child’s Pose
Specific Warm-up
3 Phases of the Turkish Get-up (VIDEO)
Strength
Turkish Get-up
3x3 each arm, 3x1 each arm
FOCUS:
Lift heavy with solid technique, push for those PRs!
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 3 minutes for 9 minutes do 3 each arm, alternating arms each rep. So a total of 6 reps every 3 minutes. EMOM 6: 1 Turkish Get-up, alternate arms each minute
WOD Prep
2-3 Rounds
10 KB Side Bends (5 each side)
10 Russian KB Swings
10 Double Unders/Single Unders
WOD:
4 Rounds For Time
100 Single DB Carry @50/35
20 Russian KB Swings @53/35
40 Double Unders
SCORE: Time
PACE GOAL: 9:00-11:00
FEEL:
Push and Pray
Push hard early and hang on
STRATEGY:
Carry the DB wherever you want, would recommend shoulder, front rack or behind neck as opposed to carrying at your side to save your grip
Try to stay unbroken on the swings, but otherwise no more than two sets
Big sets on Dubs
WEATHER MODIFICATIONS:
100yd carry inside if needed
BEGINNER: 25/15, 26/18, 40 Mountain Climbers
SCALED: 35/20, 35/26, 50 Single Unders
Rx+: 70/50, 70/53
COMP: 100/70, 88/62, unbroken on Dubs